This Mediterranean Three Bean Salad is a fresh, vibrant dish packed with plant-based protein, colorful vegetables, and a tangy homemade dressing. It’s light yet satisfying, perfect for warm weather, meal prep, or as a healthy side dish that comes together with minimal effort.
Why You’ll Love This Recipe
This salad is quick to prepare, full of wholesome ingredients, and incredibly versatile. It fits well into a Mediterranean-style way of eating, offers plenty of fiber and protein, and tastes even better after chilling. Whether you serve it as a side, a light lunch, or part of a larger spread, it delivers bold flavor with simple pantry staples.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the salad
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) kidney beans, rinsed and drained
1 can (16 oz) garbanzo beans (chickpeas), rinsed and drained
1 cup frozen white corn, thawed
½ cup cherry tomatoes, halved
¼ cup red onion, finely chopped
¼ cup fresh parsley or cilantro, finely chopped
¼ cup crumbled feta cheese (optional)
¼ cup Kalamata olives, sliced (optional)
For the dressing
3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar or fresh lemon juice
1 teaspoon Dijon mustard
1 small garlic clove, minced
½ teaspoon dried oregano
Salt, to taste
Freshly ground black pepper, to taste
Directions
In a large mixing bowl, add the black beans, kidney beans, garbanzo beans, corn, cherry tomatoes, red onion, parsley or cilantro, feta cheese, and olives. Gently toss to evenly distribute all ingredients.
In a separate small bowl or jar, combine the olive oil, red wine vinegar or lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper. Whisk or shake well until the dressing is fully emulsified.
Pour the dressing over the bean mixture and toss thoroughly until everything is well coated. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to blend. Stir once more before serving.
You can substitute green beans for black beans for a lighter texture. Diced cucumber or bell peppers add extra crunch and freshness. For a heartier version, mix in cooked quinoa or bulgur. If you prefer a dairy-free option, simply omit the feta cheese without sacrificing flavor.
Storage/Reheating
Store the salad in an airtight container in the refrigerator for up to 4 days. This dish is best enjoyed cold or at room temperature and does not require reheating. Stir gently before serving, as the dressing may settle at the bottom.
FAQs
Can I make this salad ahead of time?
Yes, this salad is ideal for making ahead. The flavors improve as it chills, making it perfect for meal prep or gatherings.
Is this salad served warm or cold?
It is best served chilled or at room temperature. Serving it cold enhances the refreshing Mediterranean flavors.
Can I use dried beans instead of canned?
Yes, you can use dried beans as long as they are fully cooked and cooled before adding them to the salad.
What can I use instead of red wine vinegar?
Fresh lemon juice works very well and gives the salad a bright, fresh taste.
Is this salad suitable for a vegetarian diet?
Yes, all ingredients are vegetarian, and the salad is plant-based if you omit the feta cheese.
How can I reduce the sodium content?
Use low-sodium canned beans and rinse them thoroughly under running water before using.
Can I add leafy greens to this salad?
Yes, adding arugula or spinach can increase the fiber content and make it more filling.
What protein can I add to make it a full meal?
Grilled chicken, baked fish, or extra chickpeas are great additions if you want a more substantial dish.
Does this salad travel well?
Yes, it’s a great option for picnics and potlucks since it doesn’t wilt quickly.
Can I adjust the dressing to my taste?
Absolutely. You can increase the olive oil for a milder flavor or add more vinegar or lemon juice for extra tang.
Conclusion
Mediterranean Three Bean Salad is a simple yet flavorful dish that highlights wholesome ingredients and bold, fresh flavors. Easy to customize and perfect for any occasion, it’s a reliable recipe you’ll want to make again and again for healthy meals and gatherings.
This Mediterranean Three Bean Salad is a colorful, protein-packed dish featuring beans, vegetables, herbs, and a tangy dressing. It’s light, nutritious, and easy to prepare, making it perfect for meal prep, potlucks, or a quick lunch.
Ingredients
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) kidney beans, rinsed and drained
1 can (16 oz) garbanzo beans (chickpeas), rinsed and drained
1 cup frozen white corn, thawed
½ cup cherry tomatoes, halved
¼ cup red onion, finely chopped
¼ cup fresh parsley or cilantro, finely chopped
¼ cup crumbled feta cheese (optional)
¼ cup Kalamata olives, sliced (optional)
3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar or fresh lemon juice
1 teaspoon Dijon mustard
1 small garlic clove, minced
½ teaspoon dried oregano
Salt, to taste
Freshly ground black pepper, to taste
Instructions
In a large mixing bowl, combine black beans, kidney beans, chickpeas, corn, cherry tomatoes, red onion, parsley or cilantro, feta cheese (if using), and olives. Gently toss to mix.
In a small bowl or jar, whisk together olive oil, red wine vinegar or lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper until well emulsified.
Pour the dressing over the bean mixture and toss to coat evenly.
Cover and refrigerate for at least 30 minutes before serving. Stir again and adjust seasoning if needed.
Notes
Use lemon juice for a brighter, citrusy flavor.
Omit feta for a fully vegan version.
To reduce sodium, use low-sodium beans and rinse thoroughly.
Great for picnics, potlucks, or meal prep—it keeps well for several days.
