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Mediterranean Zesty Bean Salad with Feta

Mediterranean Zesty Bean Salad with Feta for Fresh Flavor

A vibrant Mediterranean Zesty Bean Salad with Feta, combining hearty beans and fresh vegetables for a nourishing, no-cook dish.
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Prep Time 20 minutes
Resting Time 10 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Dressing
  • 1/3 cup Olive Oil Can substitute with avocado oil.
  • 2 tablespoons Lemon Juice Lime juice can be used instead.
  • 2 tablespoons Red Wine Vinegar Balsamic vinegar can be swapped.
  • 1 tablespoon Dijon Mustard Yellow mustard works in a pinch.
  • 1 clove Garlic Garlic powder is a milder option.
  • 1 teaspoon Oregano Thyme or Italian seasoning can substitute.
  • a pinch Red Pepper Flakes Omit if you prefer no spice.
For the Salad
  • 1 can Canned Beans (Cannellini, Kidney, Chickpeas) Rinse for less sodium; can replace with black beans or pinto beans.
  • 1 Cucumber Zucchini can be a good substitute.
  • 1 cup Cherry Tomatoes Grape tomatoes or diced regular tomatoes work too.
  • 1 Bell Pepper Any color bell pepper or shredded carrots will work.
  • 1/2 small Red Onion Thinly sliced.
  • a handful Kalamata Olives Green olives or capers can be alternatives.
  • a few sprigs Parsley Can substitute with cilantro depending on preference.
  • a few sprigs Basil Can be replaced with dill.
  • 1 cup Feta Cheese Goat cheese or vegan feta are great substitutes.

Equipment

  • bowl
  • whisk
  • Knife
  • cutting board

Method
 

Preparation Steps
  1. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, oregano, and red pepper flakes. Let it rest for about 10 minutes.
  2. Dice cucumber, halve cherry tomatoes, and bell pepper. Slice red onion and halve Kalamata olives. Chop parsley and basil.
  3. In a large bowl, combine rinsed and drained Cannellini beans, kidney beans, chickpeas, cucumber, cherry tomatoes, bell pepper, red onion, and Kalamata olives. Mix gently.
  4. Pour the dressing over the salad mixture and toss gently to coat everything evenly.
  5. Fold in chopped basil and crumbled feta cheese just before serving.
  6. Taste and adjust seasoning with more lemon juice, salt, or black pepper if desired.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 22gProtein: 10gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 10mgSodium: 400mgPotassium: 400mgFiber: 6gSugar: 2gVitamin A: 1000IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

This salad gains depth of flavor when made in advance and stored in the fridge for at least 30 minutes before serving.

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