Mediterranean DietMediterranean Recipes

Easy Mediterranean Bean Salad

Three Bean Salad Recipe The Mediterranean Dish 2

Ingredients:This Mediterranean bean salad recipe takes a few simple ingredients, including some canned beans, fresh veggies, and herbs. Here is what you need to make it:

  • Canned beans: I used kidney beans, garbanzo beans (chickpeas), and cannellini beans. Steamed green beans or other canned beans like black beans will work as well.
  • Chopped green bell pepper 
  • Chopped red bell pepper 
  • Diced English cucumber – If you use regular garden cucumbers, be sure to peel the thick waxy skin off. You may also like to seed the cucumbers, especially if you’re making this salad ahead of time.
  • Chopped red onions
  • Capers (optional, but I think their briny flavor takes this bean salad recipe to the next level)
  • Fresh herbs: parsley, mint, and basil

  • The best bean salad dressing
  • I don’t love the syrupy dressings that are typical of three bean salads, so I whipped up a quick, bright garlic Dijon vinaigrette with just a hint of sweetness. Here’s what you’ll need to make the dressing:

  • Minced garlic
  • Dijon mustard
  • Fresh lemon juice
  • Sugar – You can substitute with a little good quality honey, if you prefer. (Note: The recipe will no longer be vegan if honey is used.)
  • Extra virgin olive oil – Our Early Harvest Greek extra virgin olive oil or Spanish Hojiblanca olive oil is a good option in salad dressings because of their bold, peppery flavor.

  • How to make bean salad
  • This Mediterranean bean salad couldn’t be any easier to make. It’s as simple as 1, 2, 3:
  • Combine 3 cans of beans with fresh vegetables and herbs in a large bowl. I used a 15-ounce can each of garbanzo beans (chickpeas), red kidney beans, and cannellini beans (drained and rinsed). For crunch, I added 2 chopped bell peppers, ½ diced English cucumber, and 1 cup chopped red onions. A cup chopped parsley and a few torn mint and basil leaves add fresh, herby flavor. Briny capers are optional, but I think they add a little something special.
  • Make the vinaigrette. Simply whisk together ½ tablespoon Dijon mustard, 2 tablespoons lemon juice, ¼ cup extra virgin olive oil, a clove or 2 minced garlic, and a dash of sugar, salt, and pepper.
  • Dress the salad. Pour the vinaigrette over the salad and toss gently. Make sure all the beans and veggies are well-coated in the vinaigrette. Chill for at least 30 minutes and serve.

  • Tips for the best bean salad 
  • Here are my top tips for no-fail bean salad:
  • Rinse and drain beans before using. Canned beans release starch into the canning liquid, making it murky. The canning liquid is not necessarily bad for you, but just doesn’t look that great. Rinsing well also helps to eliminate that “canned” taste that canned beans can have. I typically drain the beans, rinse them well (once or twice), and drain again before using.
  • Make this salad ahead and refrigerate. Beans need a little time to soak up flavor, so it’s a good idea to make this salad ahead and refrigerate for 30 minutes to several hours before serving. If you want to make this a day ahead, you can hold the fresh herbs and add them in 30 minutes or so before serving. (This will just keep them from wilting too much.)

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