Mediterranean Bean Salad (2024)

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by Deborahon May 4, 2023 (updated May 21, 2024) 2 comments

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Mediterranean Bean Salad is an easy three bean salad recipe (3 bean salad) loaded with legumes and veggies all tossed in a delicious Mediterranean dressing. It’s also nutritious, delicious and it travels well so it’s a perfect cold bean salad to take to a potluck or summer barbecue!

Mediterranean Bean Salad (1)

This Mediterranean Bean Salad will remind you of a classic three bean salad (or 3 bean salad) but it’s even better! We’ve added a lot of extra goodies here like celery, cucumber, onion, tomato, parsley and basil and it’s all tossed in a delicious vinaigrette.

Mediterranean Bean Salad (2)

You’ll love how easy this 3 bean salad recipe is to make, and if you want to make it extra special, toss in some kalamata olives and sliced pepperoncini to the mix. They add so much flavor and Mediterranean flair to this dish!

Three Bean Salad Recipe

This salad is a delicious mix of canned garbanzo beans, kidney beans and cannellini beans all tossed with chopped organic vegetables, fresh herbs and a delicious bean salad dressing. I typically add Parmesan cheese, kalamata olives and pepperoncini to this salad because they add so much flavor to the mix!

  • Beans – We use a mix of Garbanzo, Kidney and Cannellini Beans for this salad.
  • Red Onion – A little diced onion adds a lot of flavor.
  • Vegetables – Chopped celery and cucumber adds a nice freshness and crunch to this salad.
  • Tomatoes – I like to use Roma tomatoes because they have fewer seeds.
  • Herbs – We use Italian Parsley and fresh basil which adds a lot of flavor to the mix.
  • Salad dressing – We use an easy-to-make Italian vinaigrette to toss this salad with.
  • Parmesan Cheese – It adds great flavor!
  • Kalamata olives (optional) – I usually add kalamata (cut in half or sliced) which adds a great flavor.
  • Pepperoncini (0ptional) – Pepperoncini are also a great addition to this salad (sliced or toss them in whole).

For full recipe instructions, please see the recipe card below.

Variations

  • Use feta cheese instead of Parmesan
  • Add other vegetables like chopped zucchini, yellow squash and red pepper
  • Toss in some kalamata olives and pepperoncini
  • Add lots of fresh basil leaves cut into ribbons
  • Double up on the dressing so the beans can marinate (and you’ll have a little dressing left over for a green salad).
  • Sprinkle in a little dried basil and oregano (I always sprinkle in about 1/4 teaspoon each for a more robust flavor)

How to Make Three Bean Salad

This salad comes together in about 10 minutes start-to-finish. It can be eaten at room temperature, but it’s really best if chilled for an hour or two before serving.

  1. Make Dressing – Add ingredients to You a mason jar, seal the lid and shake well.
  2. Rinse beans – Drain and rinse the beans and add them to a large bowl.
  3. Chop veggies – Chop the celery, cucumber, onions, tomato and herbs and add to the large bowl.
  4. Toss salad – Drizzle the dressing over the ingredients and toss.
  5. Chill salad – Refrigerate for 30-60 minutes before serving.

Bean Salad Dressing Recipe

This dressing uses just four simple ingredients (olive oil, lemon, garlic and Italian seasoning) to lightly toss your salad with. You can adjust the seasoning after tossed, adding more or less, to your liking.

  • Extra-virgin olive oil
  • Freshly squeezed lemon juice
  • Garlic
  • Italian seasoning
  • Salt and pepper to taste

If you make the dressing in advance, be sure to shake it well before tossing the salad with it. If the dressing hardens in the refrigerator (it likely will), just set it out at room temperature for 10-15 minutes then shake well to combine.

How to Make Bean Salad Dressing

This three bean salad dressing comes together as quickly as you can shake a jar, but it’s best if chilled in the refrigerator for an hour or two.

  1. In a small bowl, whisk together the olive oil, lemon juice, garlic and Italian seasoning. Or add the ingredients to a mason jar, seal the lid tightly and shake to mix the ingredients well.

Mediterranean Bean Salad (3)

Why We Love This Salad

  • Super quick and easy to make
  • It travels well making it a perfect potluck and barbecue salad
  • High in protein and fiber
  • It’s vegetarian (vegan if you omit the cheese)
  • Makes a great as a side dish or vegetarian main course
  • It’s really great tossed in with a green salad

Mediterranean Bean Salad (4)

Looking for more healthy salads to serve?

  • Crunchy Detox Salad
  • Romaine Salad
  • Mediterranean Chickpea and Cucumber Salad
  • Mediterranean Quinoa Salad
  • Italian Chopped Salad
  • Greek Chopped Salad
  • Italian Tuna Pasta Salad
  • Wild Rice Salad

Want more ideas? Check out all myhealthy salad recipes.

Mediterranean Bean Salad (5)

Yield: 8 servings

Mediterranean Bean Salad

Prep Time15 minutes

Total Time15 minutes

Mediterranean Bean Salad (also called three bean salad or 3 bean salad) is nutritious, delicious and so easy to make! And it travels well, so it’s a perfect cold bean salad to take to a potluck or summer barbecue!

Ingredients

  • 1 15-ounce can garbanzo beans, rinsed and drained
  • 1 15-ounce can cannellini beans, rinsed and drained
  • 1 15-ounce can kidney beans, rinsed and drained
  • 1/4 cup red onion, chopped fine
  • 3/4 cup celery, chopped
  • 1 small cucumber, peeled seeded and chopped
  • 3/4 cup fresh Italian parsley, chopped
  • 1/4 cup fresh basil, chopped
  • 2 tomatoes, chopped fine
  • 1/4 cup Parmesan cheese, finely grated
  • 1/2 cup Kalamata olives, optional
  • 1/3 cup pepperoncini, optional

Three Bean Salad Dressing

  • 1/4 cup extra-virgin olive oil
  • juice of 1-1/2 lemons
  • 1 clove garlic, peeled and minced
  • 1/2 teaspoon dried Italian seasoning
  • ground pepper and sea salt to taste

Instructions

  1. In a large bowl, add the ingredients for the salad and toss.
  2. Drizzle the dressing over the ingredients and toss again.
  3. Refrigerate for 45-60 minutes before serving.

Three Bean Salad Dressing

  1. In a small bowl, whisk together the olive oil, lemon juice, garlic and Italian seasoning. Or add everything to a mason jar, seal the lid tightly and shake well.

Notes

VARIATIONS

  • Use feta cheese instead of Parmesan
  • Add other vegetables like chopped zucchini and red pepper
  • Toss in some kalamata olives and pepperoncini
  • Add fresh basil leaves cut into ribbons
  • Double up on the dressing so the beans can marinate (and you’ll have a little dressing left over for a green salad).
  • Sprinkle in a little dried basil and oregano (I always sprinkle in about 1/4 teaspoon each for a more robust flavor)

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving:Calories: 332Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 3mgSodium: 718mgCarbohydrates: 46gFiber: 11gSugar: 10gProtein: 14g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.

Salads Sides VegetarianChickpea Legumes Tomato

by Deborah on May 4, 2023 (updated May 21, 2024)

2 comments Leave a comment »

Leave a Reply

2 comments on “Mediterranean Bean Salad”

  1. Mediterranean Bean Salad (6)

    Janie Reply

    This is a great salad!!! I subbed green peppers for celery and black olives for kalamata as that’s what I had on hand and it’s really a tasty salad. It has enough beans to be the main dish tonight. Thanks!!

    • Mediterranean Bean Salad (7)

      Deborah

      Thank you! I’m so glad you liked it!!

Leave a comment »

Mediterranean Bean Salad (2024)

FAQs

What does a Mediterranean salad contain? ›

This Mediterranean salad recipe is super fresh and full of fantastic flavor. It's made with delicious ingredients like crisp lettuce, spicy red onion, tomatoes, olives, crunchy cucumber and feta cheese. Top everything off with a bright, homemade lemon and olive oil dressing!

How long is bean salad good for in the fridge? ›

If refrigerated, bean salad can last between three and five days and should be discarded when left out more than two hours. The absence of meat or dairy products in most recipes also allows this dish to keep longer than other food items that require consistent refrigeration and sealed storage.

What is bean salad made of? ›

Gather all ingredients. Combine garbanzo beans, kidney beans, black beans, green beans, wax beans, green pepper, onion, and celery in a large bowl; toss to mix. Whisk together sugar, oil, vinegar, salt, and pepper in a separate bowl until sugar is dissolved; pour over bean mixture. Mix well.

What is Mediterranean chicken salad made of? ›

Mix together the greek yogurt, mayonnaise, fresh dill, fresh parsley, lemon juice, onion powder, salt, pepper, and celery seeds. Stir in the chicken,feta cheese, celery, cucumbers, roasted red peppers, olives, and red onions. Taste and season if needed.

What is the difference between a Greek and Mediterranean salad? ›

The primary difference lies in the use of specific ingredients. While both salads incorporate fresh vegetables and olive oil, Greek salad is characterized by the addition of feta cheese and Kalamata olives, giving it a uniquely Greek flavour.

What are the 2 most recognized ingredients in Mediterranean diet? ›

Fruits, veggies, whole grains and extra virgin olive oil are foods you'll eat most often with the Mediterranean Diet.

Is it healthy to eat bean salad everyday? ›

Indeed, eating beans is associated with the prevention of several chronic diseases, including type 2 diabetes, heart disease, and some cancers. Also, beans can improve gut health. The World Cancer Research Fund recommends making foods like beans part of your usual daily diet.

Are canned beans already cooked? ›

Here are some more tips for buying beans: Canned beans are already cooked. They cost a little more than dried beans, but are still a great buy because they are fast and convenient. Just remember to rinse them first to wash away some of the sodium (salt) or buy canned beans with no added salt.

What is a mayonnaise substitute for the Mediterranean diet? ›

Olive oil replaces heavy, and often processed, mayonnaise. Season the mixture generously with salt and pepper, and you've got a fresh tuna salad with a twist. You won't miss the mayo!

Why is it called Israeli salad? ›

It was adopted by Jewish immigrants to the Levant in the late 19th century, who found the locally grown Kirby cucumbers and tomatoes in popular local salad. It was popularized in the kibbutzim, where the Jewish farmers had local fresh produce at hand. The name Israeli Salad is used mainly outside of Israel.

What does a Mediterranean menu consist of? ›

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods.

What are the three main components of a Mediterranean diet? ›

Specifically, she says, the traditional Mediterranean diet is characterized by high consumption of vegetables, fruits, legumes, and unprocessed grains, low consumption of meat and meat products (maybe two to three times per month), and low consumption of dairy products. All of this is bound by olive oil.

What vegetables are considered Mediterranean? ›

Vegetables common to the traditional Mediterranean Diet include: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions (red, ...

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