The Easiest Mediterranean 3-Bean Salad

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Working with beans might feel complicated or difficult to make them taste good. Thankfully, this mediterranean-inspired bean salad can use up just about any vegetable in your fridge while bringing vibrancy into an otherwise plain meal. Feel free to customize it to your liking as this recipe is just a basic guideline of how I usually make my bean salads. It goes well with fresh focaccia bread for dipping, or some hot steamy rice. You could also serve it as an appetizer. Get creative!

bean salad in beautiful mediterranean bowl with a spoon
3 bean salad

Mediterranean 3-Bean Salad

Print Recipe

Ingredients

  • Salad Ingredients:
  • 1 can cannellini beans drained and rinsed
  • 1 can kidney or black beans drained and rinsed
  • 1 can chickpeas drained and rinsed
  • 1 cup cucumbers diced
  • 1/2 cup red onion finely chopped
  • 1 cup cherry tomatoes halved
  • 1/4 cup capers whole
  • 1/4 cup kalamata olives chopped
  • 2-3 tbsp fresh parsley chopped
  • 1/3 cup crumbled feta cheese optional if vegan
  • Additional options: chopped bell peppers arugula, any other fresh herbs like cilantro, thyme, basil, chopped sun-dried tomatoes
  • Vinaigrette Ingredients:
  • 2 tbsp red wine vinegar
  • 1/4 cup high-quality extra virgin olive oil
  • 1 tbsp mustard
  • 1 tsp honey
  • 1-3 tsp za’atar
  • 1/2 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1/2 tsp fresh cracked pepper
  • 1 large pinch sea salt to taste
  • 1 pinch red pepper flakes optional

Instructions

  • For the vinaigrette, whisk together the vinaigrette ingredients into a small bowl.
  • In a large bowl, combine all the other ingredients.
  • Drizzle the vinaigrette dressing into the large bowl, stirring to combine the salad. Enjoy. Stores well in the fridge for 7-10 days.
  • Note: If you are a novice cook and this recipe looks terrifying to you, then start with the basics. The recipe below is what I start with if I really have very little time but want to make a nutritious and delicious meal.

Notes

The Super Easy Version of the 3-Bean Salad
Ingredients
3 cans of any type of beans you have on hand
chopped onion, about 1/2 cup
chopped cucumbers and tomatoes if you have them, about 1 cup
parsley, capers, and/or olives if you have any of them on hand, a couple of spoonfuls
1/2 part vinegar (about 2-3 tbsp, using red wine vinegar, white vinegar, or apple cider vinegar)
1 part olive oil (about 1/4 cup)
Sea salt, 1 big pinch, but you might need more
Other options spices: 1/2 tsp Black pepper, 1/2 tsp garlic powder, 1/2 tsp oregano, 1/2 tsp thyme
Instructions
Mix all the ingredients together in the same bowl. Mix super well, taste it, and if you like the taste then great, you’re done!
If you don’t like the taste, then you likely need to add 1) salt, 2) an acid like lemon juice or some type of vinegar (red wine vinegar, white vinegar, or apple cider vinegar do well), or 3) something creamy like cheese, maybe a little yogurt, or olive oil to bring in some extra fat. Problem solve until you have a taste that you like. Enjoy!
Author: Olympia Rusu www.embrace-holistic-health.com

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