Description
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.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 3g
- Sodium: 310mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
