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+ servings
Mediterranean Bean Salad

Mediterranean Bean Salad: A Flavorful Boost for Your Day

Enjoy a refreshing Mediterranean Bean Salad, a protein-packed and customizable dish perfect for summer meals.
Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Salad
  • 1 can Chickpeas drained and rinsed
  • 1 can Cannellini Beans drained and rinsed
  • 1 cup Cherry Tomatoes chopped
  • 1 cup Cucumber chopped
  • 1 medium Red Onion chopped
  • 1 cup Bell Pepper chopped
  • 1/2 cup Olives (Kalamata) optional
  • 1/4 cup Parsley chopped
  • 1/2 cup Feta Cheese crumbled; optional
For the Dressing
  • 1/4 cup Olive Oil or avocado oil
  • 2 tablespoons Red Wine Vinegar or lemon juice
  • 1 clove Garlic minced
  • 1 teaspoon Oregano or thyme
  • Salt to taste
  • Pepper to taste

Equipment

  • mixing bowl
  • Small bowl or jar

Method
 

Preparation Steps
  1. Gather a large mixing bowl to create your Mediterranean Bean Salad. Drain and rinse one can each of chickpeas and cannellini beans under cool water.
  2. Chop the cherry tomatoes, cucumber, red onion, and bell pepper into bite-sized pieces. Add all the fresh ingredients into the bowl.
  3. In a separate bowl, combine the olive oil and red wine vinegar. Add minced garlic, oregano, salt, and pepper, whisking together until emulsified.
  4. Pour the dressing over the bean and vegetable mixture, and gently toss everything together.
  5. Crumble feta cheese over the salad and mix gently.
  6. Cover with plastic wrap or transfer to an airtight container and chill for at least 30 minutes before serving.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 30gProtein: 10gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 400mgPotassium: 500mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 200mgIron: 3mg

Notes

Allow the salad to cool for at least 30 minutes to enhance the flavors. Customize with various seasonal vegetables.

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