Description
Mediterranean bean salad delivers a fresh, zesty explosion of flavors from sun-kissed ingredients. Crisp vegetables, aromatic herbs, and protein-packed beans create a light, refreshing dish perfect for summer gatherings and quick meals.
Ingredients
Scale
Beans:
- 1 (15-ounces/425 grams) can garbanzo beans, rinsed and drained
- 1 (15-ounces/425 grams) can cannellini beans, rinsed and drained
- 1 (15-ounces/425 grams) can kidney beans, rinsed and drained
Vegetables and Herbs:
- ¼ cup red onion, chopped fine
- ¾ cup celery, chopped
- 1 small cucumber, peeled, seeded, and chopped
- ¾ cup fresh Italian parsley, chopped
- ¼ cup fresh basil, chopped
- 2 tomatoes, chopped fine
- ½ cup Kalamata olives (optional)
- ⅓ cup pepperoncini (optional)
Cheese and Dressing Ingredients:
- ¼ cup Parmesan cheese, finely grated
- ¼ cup extra-virgin olive oil
- Juice of 1–½ lemons
- 1 clove garlic, peeled and minced
- ½ teaspoon dried Italian seasoning
- Ground pepper to taste
- Sea salt to taste
Instructions
- Combine garbanzo, cannellini, and kidney beans in a spacious mixing vessel, creating a robust legume base for the Mediterranean salad.
- Introduce finely diced red onion, crisp celery, and refreshing cucumber to add textural complexity and vibrant crunch to the bean mixture.
- Sprinkle freshly chopped parsley and fragrant basil throughout the salad, infusing the dish with aromatic herbaceous notes.
- Gently fold in juicy tomato chunks and briny olives, which contribute rich Mediterranean flavor profiles to the ensemble.
- Incorporate tangy pepperoncini and delicate shaved Parmesan cheese to elevate the salad’s zesty and savory dimensions.
- Craft a dynamic dressing by whisking extra virgin olive oil with bright lemon juice, minced garlic, and a blend of classic Italian seasonings.
- Pour the prepared dressing over the bean medley, ensuring each ingredient is thoroughly and evenly coated with the vibrant vinaigrette.
- Allow the salad to rest in the refrigerator for approximately one hour, enabling the ingredients to harmonize and intensify their collective flavor profile.
- Before serving, give the salad a final gentle toss to redistribute the dressing and reinvigorate the ingredients.
Notes
- Chilling this colorful salad lets Mediterranean herbs and dressing soak deeply into beans, transforming every bite into a flavor explosion.
- Prep time becomes flavor development time, giving ingredients space to dance and blend their unique tastes together.
- Flexibility is key – swap herbs, adjust cheese, or skip peppers based on what’s in your kitchen, making this recipe truly yours.
- Prep Time: 15 minutes
- Category: Lunch, Appetizer, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 8
- Calories: 200
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 5 mg