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Mediterranean Bean Salad

Mediterranean Bean Salad: Fresh Flavors for Every Bite

This Mediterranean Bean Salad is a colorful celebration of wholesome ingredients packed with protein and fiber, perfect for a light meal or a vibrant side dish.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 can chickpeas drained
  • 1 can cannellini beans drained
  • 1/2 cup cherry tomatoes halved
  • 1/2 medium cucumber chopped
  • 1/4 medium red onion chopped
  • 1 handful kalamata olives chopped
  • 1 handful fresh parsley finely chopped
  • 1/2 cup feta cheese optional
For the Dressing
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 clove garlic minced
  • 1 teaspoon oregano
  • 1/2 medium lemon juiced
  • to taste salt
  • to taste pepper

Equipment

  • mixing bowl
  • small bowl or jar

Method
 

Step-by-Step Instructions for Mediterranean Bean Salad
  1. In a large mixing bowl, combine 1 can each of drained chickpeas and cannellini beans. Next, halve a cup of cherry tomatoes, and chop half a cucumber, a quarter of a red onion, and a handful of Kalamata olives. Toss these vibrant ingredients together until well mixed.
  2. Finely chop a handful of fresh parsley and add it to the bean and vegetable mixture. This will add a delightful herbal brightness.
  3. In a small bowl or jar, whisk together 1/4 cup of olive oil, 2 tablespoons of red wine vinegar, 1 minced garlic clove, 1 teaspoon of oregano, salt, and pepper to taste. If you're using lemon juice, include the juice of half a lemon for a zesty kick.
  4. Pour the freshly whisked dressing over the colorful bean mixture in your large bowl. Gently toss all the ingredients together, ensuring each piece is coated in that bright and tangy dressing.
  5. Cover the Mediterranean Bean Salad and refrigerate for at least 30 minutes to allow the flavors to meld beautifully. Serve chilled.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 10mgSodium: 400mgPotassium: 500mgFiber: 8gSugar: 4gVitamin A: 300IUVitamin C: 10mgCalcium: 150mgIron: 2mg

Notes

Customize your Mediterranean Bean Salad with different beans or fresh herbs for varied flavors. It's perfect as a side for grilled chicken or as a light meal on its own.

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