This mediterranean bean salad is loaded with flavor and amazing textures. It is healthy, filling and makes a nice meal or side. And comes with a whipped feta dressing.
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Three Bean Mediterranean Salad
I wanted to make a mediterranean style salad that was filling, nutritious and colorful. So I started out with assorted canned beans.
Typically, I like using cooked from scratch ingredients. But this was going to be an easy salad, so canned beans for the rescue.
Then I amplify the flavor quotient with lots of herbs and spices. The other vegetables and crispy pita chips provide plenty of texture.
And the whipped feta dressing is really like icing on the cake. It takes it up a notch and makes it very satisfying. You will not be hungry for a while!
This easy salad comes together quickly with easily available ingredients, most of which you may have at home.
What is Mediterranean Bean Salad Made of?
The following ingredients are what you will need for this delicious bean salad.
- Beans: I chose a mix of three beans — chickpeas, kidney beans and cannellini beans. Use organic and low sodium canned beans. Rinse well and drain.
- Other Vegetables: Red onions are flavorful. Grape tomatoes have a nice bite. And olives add color and taste.
- Herbs: I use a combination of cilantro, parsley and mint. You can use green onions or dill as well. If you dont have fresh mint, try the dried version.
- Spices: Red pepper flakes add some pungency. Ground cumin, ground coriander and paprika for complex flavors.
- Pita Chips: This is very essential for the texture of the salad. It pairs well with the creamy whipped dressing and soft beans.
- Feta Cheese: Try to buy good quality Greek feta cheese. It is salty, so adjust salt in the salad accordingly.
- Greek Yogurt: I use whole milk or reduced fat yogurt.
- Extra-Virgin Olive Oil, Vinegar, Garlic, Lemon Juice & Zest
- Salt and Pepper
How To Make Three Bean Salad
It is as easy as — one, two and three, literally!
- Prep: Get the beans, vegetables, dressing and whipped feta ready.
- Make: Combine beans, vegetables and oil-vinegar dressing very well.
- Serve: Plate the salad and top with crushed pita chips, feta dressing, and lemon wedges.
- The whipped feta dressing may thicken if made ahead and refrigerated. Thin it out before using.
- Be sure to use very fresh vegetables and herbs.
- Use high quality extra virgin olive oil.
You can cut the onions, tomatoes and olives ahead. Rinse and drain the herbs but chop them fresh before making the salad. The oil-based dressing and whipped feta can be prepared a day ahead.
The salad will keep well in the refrigerator for 3 to 4 days. You can freeze it only partially prepared. Combine just the beans and oil-vinegar dressing. Add the rest after thawing.
How to Serve it
- Lunch: This three bean salad is a meal all by itself.
- Wraps: Make some wraps using the bean salad and feta dressing.
- Side: You can also serve this salad in small portions as a side.
This mediterranean bean salad recipe is egg free, nut free, soy free and vegetarian.
- Vegan and Dairy Free: Replace dairy yogurt with coconut yogurt. And try tahini or avocado instead of feta cheese.
- Gluten Free: Skip the pita chips. Use gluten free corn chips instead.
- High Protein: Top it with boiled eggs, grilled tofu or tuna to increase the protein.
- Flavor Twist: To add a sweet touch, drizzle pomegranate molasses on top; add that or honey to the dressing.
Beans are a great source of plant protein, providing all the amino acids except the sulfur-containing amino acids. Adding the toasted pita chips complements it well, making this mediterranean bean salad a complete meal that is satisfying and filling.
These beans also provide dietary fiber and have a low glycemic index. And the salad as a whole, is packed with vitamin C, potassium, monounsaturated fat and some B vitamins. The herbs and spices further enhance the phytochemical and antioxidant content of the salad.
More Mediterranean Recipes
- Orange Salad (Moroccan Style)
- Mediterranean White Bean Soup
- Pomegranate Dip With Cream Cheese
- Spinach Feta Pan Pizza
★ DID YOU MAKE THIS RECIPE? PLEASE COMMENT AND GIVE IT A STAR RATING BELOW!
Mediterranean Bean Salad
- ¼ cup extra virgin olive oil
- 2 tablespoons white vinegar
- 2 tablespoons lemon juice adjust to taste
- 2 cloves garlic grated
- 1 teaspoon Aleppo red pepper flakes or ¼ teaspoon regular chili flakes
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon sweet paprika
- ½ teaspoon salt adjust to taste
- 2 cups pita chips more as needed
Whipped Feta Dressing
- Lemon Wedges
- Crumbled Feta
- Rinse the beans and drain in colander. Prepare all the vegetables as described in the ingredient list above.
- In a medium mixing bowl, take olive oil, vinegar, lemon juice, grated garlic, red pepper flakes, ground cumin, ground coriander, paprika, salt, and whisk it well.
- Add all the beans, vegetables, herbs and toss well to coat. Adjust seasoning as per taste. Set aside.
- In a small food processor fitted with a blade, process feta, Greek yogurt, garlic and lemon zest. With the processor running, drizzle olive oil through the top opening, and blend until the mixture is smooth, thick, but of dropping consistency. Season with salt and black pepper to taste.Tip: Double the whipped feta and save half for later.
- On a large serving platter, arrange arugula (if using). Then scatter about half the pita chips, crushing a few of them. Carefully transfer the bean salad all over. Dollop the feta dressing on top and decorate with lemon wedges, crumbled feta and remaining pita chips.
- Whipped Feta Dressing: It may thicken if made ahead and refrigerated. Thin it out before using.
- Meal Prep: Cut onions, tomatoes and olives ahead. Rinse and drain the herbs but chop them fresh for the salad. The dressing and whipped feta can be made a day ahead.
- Storage: Refrigerate leftovers for 3 to 4 days. To store in freezer, combine only beans with oil-vinegar dressing. Add the rest after thawing.
- Nutrition facts are approximate and not based on low-sodium canned beans and do not include added salt.
- For more information on ingredients, variations and serving suggestions, scroll up the page to the blog post.