Description
Mediterranean bean salad combines earthy legumes with crisp vegetables and zesty herbs. Mediterranean ingredients create a refreshing summer dish packed with protein and flavor that will delight you.
Ingredients
Scale
- 1 (15 oz/425 g) can garbanzo beans, rinsed and drained
- 1 (15 oz/425 g) can cannellini beans, rinsed and drained
- 1 (15 oz/425 g) can kidney beans, rinsed and drained
- ¾ cup fresh Italian parsley, chopped
- 2 tomatoes, chopped fine
- ¾ cup celery, chopped
- ¼ cup red onion, chopped fine
- ½ cup Kalamata olives (optional)
- ⅓ cup pepperoncini (optional)
- 1 small cucumber, peeled, seeded, and chopped
- ¼ cup fresh basil, chopped
- 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
- Bean Foundation: In a large mixing bowl, combine garbanzo, cannellini, and kidney beans to establish a hearty legume base for the salad.
- Vegetable Composition: Integrate finely diced red onion, crisp celery, and refreshing cucumber, creating a textural and colorful medley that enhances the bean mixture’s overall character.
- Herb Infusion: Generously scatter freshly chopped parsley and fragrant basil throughout the salad, introducing vibrant aromatic dimensions to the dish.
- Flavor Layering: Gently incorporate juicy tomato chunks and briny olives, which contribute authentic Mediterranean essence and rich flavor complexity.
- Zesty Enhancement: Fold in tangy pepperoncini and delicate shaved Parmesan cheese to elevate the salad’s savory and bright taste profile.
- Dressing Creation: Whisk extra virgin olive oil with bright lemon juice, minced garlic, and classic Italian seasonings to develop a dynamic vinaigrette that will unify the ingredients.
- Marination and Blending: Drench the bean medley with the prepared dressing, ensuring thorough coating, then refrigerate for approximately one hour to allow flavors to meld and intensify.
- Final Presentation: Prior to serving, perform a gentle toss to redistribute the dressing and revitalize the salad’s visual and gustatory appeal.
Notes
- Maximize Flavor Absorption: Let the salad marinate in the refrigerator for at least one hour to allow ingredients to meld and develop deeper, more complex tastes.
- Perfect Bean Texture: Ensure beans are well-drained to prevent watery consistency and maintain the salad’s crisp, fresh character.
- Enhance Herb Freshness: Chop herbs just before adding to preserve their vibrant color, aroma, and nutritional potency.
- Customize Dressing Intensity: Adjust lemon juice and seasonings to personal taste, balancing the vinaigrette’s tanginess and depth of flavor.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Appetizer, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 9
- Calories: 150
- Sugar: 3 g
- Sodium: 250 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 5 g
- Protein: 6 g
- Cholesterol: 5 mg