MEDITERRANEAN BEAN SALAD
- WineCheeseScallops
- Oct 3, 2024
- 5 min read
Updated: Jan 3
Looking for a vibrant, hearty salad that's bursting with Mediterranean flavors? This Mediterranean Bean Salad has it all! Cannellini beans and garbanzo beans bring a robust base, while fresh veggies, olives, feta, and marinated artichokes provide layers of texture and flavor. The tangy red wine vinaigrette ties it all together, making this a perfect dish for meal prep or a quick weeknight dinner. It’s refreshing, light, and packed with protein!
"Absolutely to die for. The only thing that would make it better is if there were 2 big bowls for me to take home!" - Mike Ferrari
Whether you're prepping for a family dinner or looking for a satisfying salad to bring to a potluck, this Mediterranean-inspired bean salad will quickly become a favorite. Fresh herbs like basil add a fragrant, summery note that complements the beans and veggies, ensuring every bite is bursting with flavor.
We’re excited to announce that Wine Cheese Scallops is now an affiliate with Thrive Market! 🎉 By signing up through our special link, you’ll not only help support our blog, but you’ll also score 30% off your order and a $60 free gift! Thrive Market offers amazing organic and sustainable products delivered right to your door. Shop smarter, save big, and enjoy delicious, high-quality ingredients in your home-cooked meals.
Ingredient Highlight:
Cannellini Beans: These creamy white beans are often used in Mediterranean and Italian dishes. They’re a great source of plant-based protein and fiber, adding heartiness to this salad while keeping it light. Unlike other beans, cannellini beans have a mild, nutty flavor that pairs perfectly with the tangy vinaigrette and fresh vegetables. For best results, rinse them thoroughly after draining to remove excess salt and help them absorb the flavors of the dressing.
Feta Cheese: Feta, a crumbly and tangy cheese from Greece, is a star ingredient in many Mediterranean salads. Its briny, slightly salty flavor cuts through the richness of the beans and adds a creamy texture that pairs well with the crunchy vegetables. Use a high-quality feta made from sheep's milk for an authentic taste, and consider buying it in block form to crumble yourself for maximum freshness.
Sponsored Ad
Recipe Origin:
Mediterranean cuisine is known for its fresh, simple ingredients that come together to create bold, nutritious dishes, and this salad is no exception. Inspired by traditional Greek and Italian flavors, the Mediterranean Bean Salad captures the essence of the region’s culinary traditions. The mix of beans, vegetables, and briny olives combined with a zesty vinaigrette mirrors the healthy, plant-based focus of Mediterranean diets.
Legumes, like cannellini and garbanzo beans, are a staple in Mediterranean cooking, prized for their versatility, nutritional value, and ability to absorb flavors. Pairing these with feta cheese and olives gives the salad a briny, savory kick, while the bell peppers and cherry tomatoes keep it light and refreshing. This dish not only draws inspiration from Mediterranean flavors but also showcases how easily these ingredients can be adapted for a modern, healthy meal.
Sponsored Ad
Helpful Tips:
Add Protein: For a heartier salad, add grilled chicken, shrimp, or even salmon. The flavors of the salad pair wonderfully with grilled or marinated proteins.
Customize the Veggies: Don’t have all the vegetables on hand? No problem. This salad is incredibly flexible. Swap the cherry tomatoes for sun-dried tomatoes, or use roasted red peppers instead of bell peppers for a smoky twist.
Storage Tips: This salad stores well in the fridge for up to 4 days. To keep it as fresh as possible, store the dressing separately and add it right before serving. Also, leave out the tomatoes and basil until you’re ready to eat to prevent them from getting soggy.
Make it Vegan: Simply leave out the feta cheese or substitute with a vegan cheese option to make this a completely plant-based dish.
Sponsored Ad
Why This Recipe is the Best:
Nutrient-Dense: Packed with fiber-rich beans, healthy fats from olive oil, and a medley of fresh vegetables, this salad is a powerhouse of nutrients. It’s filling, light, and perfect for health-conscious eaters.
Versatile and Customizable: This salad is extremely versatile. Whether you’re adding grilled meat or keeping it vegetarian, the flavors meld beautifully. Plus, you can easily switch out ingredients to suit your preferences or what you have in your pantry.
Meal-Prep Friendly: Make it ahead and store it for up to 4 days in the fridge. The flavors get better as they sit, making it perfect for meal prep or a no-fuss, grab-and-go lunch option.
Mediterranean Flavor Explosion: With olives, feta, marinated artichokes, and a zesty vinaigrette, each bite is packed with Mediterranean goodness. It’s the perfect way to enjoy bold flavors while keeping things light and fresh.
Sponsored Ad
Ingredients:
2 (15-ounce) cans cannellini beans, drained and rinsed
2 (15-ounce) cans garbanzo beans (chickpeas), drained and rinsed
2 cups cherry tomatoes, halved
1 English cucumber, halved lengthwise and thinly sliced
½ red onion, thinly sliced
1 (16-ounce) jar sweet cherry peppers, roughly chopped
1 (9.5-ounce) jar Kalamata olives, halved
1 (7-ounce) jar pimento-stuffed green olives, halved
2 cups assorted bell peppers, diced
1 cup (8 ounces) feta cheese, crumbled or cubed
1 (12-ounce) jar marinated artichokes, chopped
20 large fresh basil leaves, shredded
Dressing:
½ cup extra virgin olive oil
½ cup red wine vinegar (or more to taste)
2 teaspoons dried Italian herbs (thyme, oregano, rosemary)
2 cloves garlic, minced
Salt and freshly cracked black pepper, to taste
Instructions:
Whisk together all dressing ingredients in a bowl. Taste and adjust seasonings or add more vinegar if you prefer a tangier flavor. Set aside.
In a large salad bowl, combine the beans, cherry tomatoes, cucumber, red onion, cherry peppers, Kalamata olives, green olives, bell peppers, feta, marinated artichokes, and shredded basil.
Drizzle the dressing over the salad and gently toss to coat. Make sure not to overdress the salad.
Chill thoroughly before serving. For best results, add the tomatoes just before serving to prevent them from becoming mushy.
Store covered in the refrigerator for several days.
Note: We developed this recipe to take to a potluck/picnic. If you are only serving a few people, you may want to half it.
We’re so excited for you to try this recipe! To make it even easier, we’ve put together a list of our favorite kitchen tools that are super helpful for this recipe. By using our affiliate links below, you’ll not only be getting top-notch products but also supporting our blog, Wine Cheese Scallops. Thank you so much for your support—happy cooking!
For the freshest ingredients to recreate dishes like these at home, we always visit our local gem, General Steak and Seafood.
Their high-quality selection never disappoints!
Sponsored Ad
Comments