Mediterranean Bean Salad {Perfect Lunchtime Meal} | Mulling it to Miller

Mediterranean Bean Salad {Perfect Lunchtime Meal}

In keeping with the plant-based theme for the week, I threw together (another one of our go-to lunches) a Mediterranean bean salad. It’s easy, quick, cheap and filling – it also is delicious ;).

With the constant flood of information regarding healthy eating and incorporating vegetarian meals into our meal plans, bean salads I feel have become a staple summer food in American households. Generally, you have all the ingredients right in your pantry/fridge and if you’re lucky, the herbs are right in your garden!

Like many of the bean salads I post here or on Instagram, this recipe is great to keep in the fridge to munch on throughout the week. Serve it straight-up (how I enjoy it) or layer it on top of a bed of fresh greens or load it up into a wrap! It’s also a great addition to any summer cookout.

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Mediterranean Bean Salad

Course Main Course, Salad, Side Dish
Cuisine American, Mediterranean
Prep Time 20 minutes
Total Time 20 minutes
Servings 6 people

Ingredients

Dressing

  • 1 lemon juiced
  • 2 cloves garlic minced
  • 1 tbsp red wine vinegar
  • 1 tbsp olive oil
  • salt to taste
  • fresh black ground pepper to taste

Salad

  • 15 oz red kidney beans
  • 15 oz garbanzo beans
  • 12 oz cherry tomatoes
  • 1/2 red onion diced
  • 1 cucumber chopped
  • 1/2 cup parsley chopped; from the garden
  • 1/2 cup cilantro chopped; from the garden

Instructions

  1. Rinse and drain beans and place in a large bowl.

  2. Dice tomato and cucumber. Finely dice red onion. Roughly chop herbs, stems removed. Add them all to the bowl.

  3. In a small bowl, add dressing ingredients and stir to combine.
  4. Pour dressing over salad and toss well.

Recipe Notes

  • Keeps covered in the fridge for several days. Stir before serving.
  • For a milder onion taste, sub green onions for the red.
  • Canned beans don’t have to taste canned! Did you know that by rinsing them extremely well will help to get rid of that unpleasant canned flavor and lowers their salt content by as much as 40%.

 

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