Bean salads are the perfect picnic salad. They stay fresh, keep well, and serve a crowd. My Mediterranean three bean salad recipe features kidney beans, cannellini beans, and chickpeas tossed with fresh veggies and herbs in a zesty vinaigrette.
The Best Mediterranean Three Bean Salad
This easy Mediterranean Three Bean Salad is one of my favorite healthy side dishes for potlucks, picnics, or even a weeknight dinner side or desk lunch. I skip the canned green beans often found in classic bean salad recipes and instead go for a vibrant protein-packed trio of kidney beans, cannellini beans, and chickpeas.
The beans are tossed together with crisp English cucumbers (I prefer these because of their thin skin and small seeds), bell peppers, capers, and fresh herbs in a zesty garlic Dijon vinaigrette that has just a touch of sweetness. This recipe is light, tangy, and bursting with fresh flavors. This is truly the only bean salad recipe you’ll ever need.
Why You’ll Love This Recipe
- Make-ahead friendly: Every ingredient in this bean salad has staying power. So make it the night before to meal prep or take it to a backyard BBQ the next day.
- Plant-based protein powerhouse: With three kinds of beans and loads of veggies, there is no denying this recipe has loads of fiber and plant-based protein.
- Quick and Easy: This bean salad is ready in 15 minutes. Who doesn’t love that?
Mediterranean Three Bean Salad Ingredients
For the Salad
- Canned beans: I used kidney beans, garbanzo beans (chickpeas), and cannellini beans.
- Bell peppers: Chopped green and red bell peppers add lots of crunch and color to the salad.
- Cucumber: I prefer the meaty crunch of English cucumbers here, because I find them less watery than other types. If you use regular slicing cucumbers, peel the thick waxy skin off, slice it in half, and use a spoon to scrape out the seeds.
- Red onion: Starchy beans need seasoning to sing in a bean salad, and the pungent sweetness of red onion provides that balance.
- Capers are optional, but I think their salty, briny flavor takes this bean salad recipe to the next level.
- Fresh herbs: The trio of parsley, mint, and basil adds so much refreshing flavor to the salad.
For the Garlic Dijon Vinaigrette
- Garlic: Beans drink up flavor, and they’re particularly good with garlic.
- Dijon mustard adds wonderful peppery tanginess to the dressing and helps keep the vinaigrette emulsified.
- Fresh lemon juice adds its signature zest to this dressing, which helps wake up the flavors of the other ingredients.
- Sugar: A little sugar balances the sharpness of the lemon. You can substitute with a little honey, if you prefer. Do note that the recipe will no longer be vegan if honey is used.
- Extra virgin olive oil: Our Early Harvest Greek extra virgin olive oil or Spanish Hojiblanca olive oil is a good option in salad dressings because of the bold, peppery flavor.
- Salt and freshly ground black pepper are key seasonings that help tie the salad together.
How to Make Three-Bean Salad
Get your cutting board out. You just need about 10 minutes to chop vegetables and a few more to mix everything together. You can eat this bean salad right away, or let the ingredients get to know each other for about 30 minutes before trying it out. Either way, it will be delicious.
- Make the Garlic Dijon Vinaigrette. In a serving bowl large enough for the salad, add 2 minced garlic cloves, 1/2 tablespoon Dijon mustard, 2 tablespoons lemon juice, 1 teaspoon sugar, 1/4 cup extra virgin olive oil, and a big pinch each of salt and freshly ground black pepper. Whisk vigorously to combine.
- Prepare the beans. Drain and rinse 1 (15-ounce) can each of kidney beans, cannellini beans, and chickpeas. Add to the bowl with the vinaigrette.
- Prepare the vegetables: To the bowl with the beans, add 1 cored and chopped green bell pepper and 1 cored and chopped red bell pepper. Next, add 1/2 chopped English cucumber, 1 cup finely chopped red onion, 1 1/2 tablespoons drained capers, 1 cup chopped fresh parsley, and 10 to 15 leaves each fresh mint and fresh basil, torn or gently chopped. Toss to coat in the vinaigrette.
- Chill (Optional). For best results, cover and refrigerate for at least 30 minutes before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.
Tips for the Best Bean Salad
This Mediterranean bean salad recipe is simple to put together, but a couple of tips make the difference between a good salad and a great one. Here are my top tips for no-fail bean salad:
- Rinse and drain beans thoroughly. Canned beans release starch into the canning liquid, making it murky. The canning liquid is not bad for you, but just doesn’t look that great and it will make the salad ingredients stick together.
- Factor in chilling time. Starchy beans need a little time to soak up flavor, so it’s a good idea to make this salad ahead and refrigerate for at least 30 minutes to up to several hours before serving. If you want to make it a day or more ahead of time, wait to add the herbs until 30 minutes or so before serving.
- Make it your own. One of the best things about this salad is how versatile it is. You can easily swap the bell peppers for cherry tomatoes, try different combinations of fresh herbs, add lemon-stuffed olives for a briny and citrusy punch, or swap in different kinds of beans.
Which Beans Are Best for Three Bean Salad?
If we’re talking about a traditional American 3-bean salad, you’ll typically see three types of canned beans: green beans, kidney beans or black beans, and garbanzo beans, also known as chickpeas. I’m not a fan of canned green beans so I skip them in my bean salad recipe. Here are my top bean picks:
- Canned cannellini beans: I like their creamy texture and subtly nutty flavor.
- Chickpeas are a staple in many Mediterranean recipes. They are firmer than other beans, which is what I love about them. I often make them from dried because I can control the texture that way, but canned chickpeas are just fine too.
- Canned kidney beans add color, fiber, and an earthy flavor to the bean salad.
Other options, while not traditional for a three bean salad (but that will taste lovely nevertheless), are black-eyed peas, pinto beans, or steamed wax beans.
Beans: A Mediterranean Diet Powerhouse
Beans are a staple in my Mediterranean diet pantry because they’re nutritious, versatile, and affordable. Whether canned or cooked from dry, beans are rich in vitamins and minerals. They’re a hearty and healthy plant-based protein powerhouse alternative to high-fat proteins.
What’s more, they’re delicious! In my recipes for Garlic Parmesan White Beans and tomato-braised Gigantes Plaki (Greek-Style Baked Giant Beans) they drink up flavor and add luscious creamy texture.
Another bonus, specifically to cooking with canned beans, is how fast and easy it is to turn them into a meal. I can put together my quick and easy Turkish White Bean Salad (Piyaz) or its creamy cousin Bean Salad with Tahini and Eggs (Tahinli Fasulye Piyazı) in just moments.
What to Serve with this Bean Salad Recipe
This is the perfect make-ahead salad and is very satisfying on its own. You can toss in some cooked whole grains of your choice, serve it with a cup of soup or mix-in some poached chicken breasts for a light meal.
It’s especially wonderful in summertime as a side dish. Pair it with smoky Mediterranean Grilled Chicken Thighs with Dill Yogurt Sauce or tangy Grilled Chicken Drumsticks with harissa marinade. I also love it with juicy Grilled Swordfish and even Lamb Kabobs, and don’t forget a bright and sunny Lemon Tart for dessert.
If you love this Mediterranean diet-friendly update, try my healthy take on creamy Broccoli Salad!
Mediterranean Three Bean Salad
#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-2-33); }#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-2-50); }#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-2-66); }linearGradient#wprm-recipe-user-rating-2-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-2-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-2-66 stop { stop-color: #343434; }
Ingredients
For the Garlic Dijon Vinaigrette
- 2 garlic cloves, minced
- 1/2 tablespoon Dijon mustard
- 2 tablespoons lemon juice
- 1 teaspoon sugar
- 1/4 cup Early Harvest extra virgin olive oil
- Salt
- Freshly ground black pepper
For the Salad
- 1 15-ounce can kidney beans
- 1 15-ounce can cannellini beans
- 1 15-ounce can chickpeas
- 1 green bell pepper, cored and chopped
- 1 red bell pepper, cored and chopped
- 1/2 English cucumber, diced
- 1 cup chopped red onions
- 1 1/2 tablespoons drained capers
- 1 cup chopped fresh parsley
- 10-15 fresh mint leaves, torn or gently chopped
- 10-15 fresh basil leaves, torn or gently chopped
Instructions
-
Make the Garlic Dijon Vinaigrette. In a serving bowl large enough for the salad, add garlic, mustard, lemon juice, sugar, extra virgin olive oil, and a big pinch each of salt and freshly ground black pepper. Whisk vigorously to combine.
-
Prepare the beans. Drain and rinse the canned beans. Add to the bowl with the vinaigrette.
-
Prepare the vegetables. To the bowl with the beans, add green bell pepper, red bell pepper, cucumber, red onion, capers, parsley, mint, and basil. Toss to coat in the vinaigrette.
-
Chill. For best results, cover and refrigerate for at least 30 minutes before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.
Video
Notes
- Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil used in this recipe.
- Give it time to chill: Make this Three Bean Salad a little bit ahead of time. The beans need a little time to soak up flavor, so it’s a good idea to make this salad ahead and refrigerate it for at least 30 minutes up to several hours. If you want to make it a day or more ahead of time, wait to add the herbs until 30 minutes or so before serving.
- Leftovers: Properly refrigerated in an airtight container, three bean salad will keep for up to 5 days.
Nutrition
Bundle and Save!
Four of our best-selling signature olive oils, perfect for everyday use.
*This article first appeared on this site in 2017 and has recently been updated with new information and new media for the readers’ benefit
The post Mediterranean Three Bean Salad (Easy 15-Minute Recipe) appeared first on The Mediterranean Dish.