Mediterranean Bean Salad
This Mediterranean Bean Salad is a fresh, flavorful dish featuring a mix of kidney beans, chickpeas, and vegetables, perfect for a healthy meal.
Equipment
- Mixing bowl
- Small bowl
- whisk
Ingredients
Legumes
- 2 cans red kidney beans rinsed and drained, or 3 cups cooked kidney beans
- 1 can chickpeas rinsed and drained, or 1 ½ cups cooked chickpeas
Vegetables
- 1 small red onion diced (about 1 cup)
- 2 stalks celery sliced in half or thirds lengthwise and chopped (about ¾ cup)
- 1 medium cucumber peeled, seeded and diced
- ¾ cup fresh parsley chopped
- 2 tablespoons fresh dill or mint chopped
Dressing
- ¼ cup extra-virgin olive oil
- ¼ cup lemon juice about 1 ½ lemons
- 3 cloves garlic pressed or minced
- ¾ teaspoon fine salt
- a small pinch red pepper flakes
Instructions
Preparation Steps
- In a serving bowl, combine the prepared kidney beans, chickpeas, onion, celery, cucumber, parsley and dill.
- Make the lemon dressing: In a small bowl, whisk together the olive oil, lemon juice, garlic, salt and pepper flakes until well blended. Pour the dressing over the salad and stir until combined.
- Serve immediately for the most flavor, or let it marinate in the refrigerator, covered, for a couple of hours or longer. Leftovers will keep well, covered and refrigerated, for up to 4 days. If necessary, wake up leftovers with a little sprinkle of salt or drizzle of lemon juice.
Notes
This salad can be made in advance and stored in the refrigerator. Adjust seasoning as needed after marinating.
Nutrition
Serving: 1cupCalories: 240kcalCarbohydrates: 30gProtein: 10gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 15IUVitamin C: 20mgCalcium: 10mgIron: 15mg
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