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Mediterranean Herb Bean Salad

by
S
Sophie

A refreshing and flavorful bean salad with Mediterranean-inspired ingredients, perfect for any occasion.

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Preparation time (min) 15 min
Cooking time (min) 0 min
Difficulty
Mediterranean Herb Bean Salad

Ingredients

4 servings
|
  • 2 cup
    Navy bean cooked or Cannellini bean
  • 1 whole
    Red bell pepper diced or Yellow bell pepper
  • 1 cup
    Artichoke heart quartered or Marinated artichoke
  • 1/2 whole
    Red onion sliced or Shallot
  • 1/2 cup
    Kalamata olive pitted or Green olive
  • 1 cup
    Hearts of palm sliced or Asparagus
  • 1/4 cup
    Parsley fresh or Cilantro
  • 1/4 cup
    Mint leaf fresh or Dill
  • 1/4 cup
    Basil fresh or Oregano
  • 1/4 cup
    Extra virgin olive oil or Avocado oil
  • 1/4 cup
    Red wine vinegar or Lemon juice
  • 1/2 tsp
    Salt or Sea salt
  • 1/4 tsp
    Black pepper freshly ground or White pepper

Instructions

1

Prepare the salad base

Combine the beans, bell pepper, artichoke hearts, onion, olives, hearts of palm, parsley, mint, and basil in a large mixing bowl.

Ensure all ingredients are evenly mixed for a consistent flavor in every bite.

Ingredients needed for this step

navy bean red bell pepper artichoke heart red onion kalamata olive hearts of palm parsley mint leaf basil
2

Make the dressing

In a small bowl, whisk together the olive oil, vinegar, salt, and pepper to create the dressing.

Taste the dressing and adjust the seasoning to your preference before adding it to the salad.

Ingredients needed for this step

extra virgin olive oil red wine vinegar salt black pepper
3

Dress the salad

Pour the dressing over the salad and toss gently to coat all ingredients evenly.

Toss the salad gently to avoid breaking the beans or other delicate ingredients.

Ingredients needed for this step

dressing salad base
4

Chill the salad

Cover the salad and refrigerate for at least 2 hours to allow the flavors to meld.

Stir the salad occasionally while chilling to ensure even marination.

Ingredients needed for this step

dressed salad
5

Serve and enjoy

Serve the salad chilled, garnished with additional fresh herbs if desired.

Pair the salad with crusty bread or as a side to grilled dishes for a complete meal.

Ingredients needed for this step

chilled salad

Nutrition Facts (100g)

Calories 120 kcal
Fat 7.5 g
  • Saturated Fat: 1 g
Carbohydrates 12 g
Fiber 5 g
Sugar 2 g
Protein 4 g

Learn More About This Recipe

📝

About this Recipe

Discover the Mediterranean Herb Bean Salad, a delightful and easy-to-make dish featuring a mix of beans, fresh herbs, and a tangy dressing. Perfect for summer brunches or as a healthy side dish.
💪

Why This Recipe Is Good For You

This salad is packed with plant-based protein from the beans and fresh flavors from the herbs and vegetables, making it a nutritious and satisfying choice for any meal.
💡

Tips & Tricks

For the best flavor, let the salad marinate in the refrigerator for a few hours before serving. Add a sprinkle of feta cheese or toasted nuts for extra texture and taste.
🔄

Recipe Variations

You can substitute the navy beans with chickpeas or cannellini beans. Add diced cucumber or cherry tomatoes for a fresh twist.
🗄️

Storage Instructions

Store the salad in an airtight container in the refrigerator for up to 3 days. Stir before serving to redistribute the dressing.
📚

Recipe History

Bean salads have been a staple in Mediterranean cuisine for centuries, celebrated for their simplicity and nutritional value.
🥗

Nutritional Information

Rich in fiber, protein, and vitamins, this salad is a healthy choice for those looking to maintain a balanced diet.
🍽️

Pairing Suggestions

Pair this salad with grilled chicken or fish for a complete meal, or serve it alongside crusty bread for a light lunch.

Tags

healthy vegan vegetarian refreshing salad quick easy

Recipe Categories

Cuisine

mediterranean other

Meal Type

lunch dinner brunch snack other

Course

salad side dish

Cooking Methods

raw

Occasions

picnic brunch lunch family gathering summer cookout everyday

Dietary Restrictions

vegan kosher low-sugar low-carb vegetarian halal macrobiotic

Seasons

summer spring fall all-season

Difficulty

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