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Mediterranean Bean Salad Recipe

Mediterranean Bean Salad

This vibrant Mediterranean Bean Salad combines tender, rinsed canned beans with crisp vegetables, fresh herbs, and a zesty lemon dressing. The dish’s final texture is a delightful mix of crunch and tenderness, with bright flavors that make it perfect for a quick, refreshing meal or side. No heat required, making it ideal for summer picnics or easy gatherings.
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Course: Main Course
Cuisine: Mediterranean
Prep Time: 10 minutes
Total Time: 10 minutes
Calories: 180kcal
Author: James Taylor
Servings: 4

Equipment

  • Colander
  • Knife and chopping board
  • Whisk or Fork
  • Large mixing bowl
  • Measuring Spoons and Cups

Ingredients

  • 1 can (15 oz) can canned chickpeas rinsed and drained
  • 1/2 cup diced bell peppers preferably red or yellow for color
  • 1/4 cup finely chopped red onion soaked in cold water for 10 minutes to soften
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons fresh lemon juice preferably freshly squeezed
  • 2 tablespoons extra virgin olive oil
  • 1/4 teaspoon salt to taste
  • 1/4 teaspoon black pepper freshly ground
  • 1/4 cup sliced Kalamata olives pitted

Instructions

  • Drain and rinse the canned chickpeas thoroughly in a colander to remove excess salt and canning liquid. Set aside.
  • Finely chop the red onion and soak it in cold water for about 10 minutes to soften and reduce pungency. Drain well.
  • Dice the bell peppers into small, colorful pieces and chop the fresh parsley finely. Slice the Kalamata olives if they aren't already sliced.
  • In a large mixing bowl, combine the rinsed chickpeas, diced bell peppers, softened red onion, chopped parsley, and sliced olives. Gently toss to distribute all ingredients evenly.
  • In a small bowl or jar, whisk together the freshly squeezed lemon juice, olive oil, salt, and black pepper until well combined. This creates a bright, tangy dressing.
  • Pour the dressing over the bean and vegetable mixture. Toss gently to coat all the ingredients thoroughly without mashing the beans.
  • Let the salad sit at room temperature for about 10 minutes to allow the flavors to meld, or refrigerate for up to 2 hours for an even more refreshing taste.
  • Give the salad one last gentle toss before serving. Taste and adjust seasoning if needed, adding more lemon juice or salt for brightness.
  • Serve the Mediterranean Bean Salad at room temperature or chilled, garnished with extra herbs if desired. Enjoy this fresh, crisp, and flavorful dish!

Nutrition

Calories: 180kcal | Carbohydrates: 22g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 300mg | Potassium: 350mg | Sugar: 3g | Vitamin C: 15mg | Calcium: 40mg | Iron: 2mg