Mediterranean Bean Salad Recipe

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Mediterranean Bean Salad Recipe:- It seems like bean meals aren’t used enough; they’re one of the best super foods out there. You can get a healthy powerhouse right out of the can; all you have to do is open it up, drain, and rinse it. You don’t need a special diet; just eat more beans! I picked cannellini and garbanzos today because they have different textures. I have always used garbanzos, but I just started using cannellinis recently. They’re SO creamy that I used them as the main ingredient in my Nicoise salad too. I also think that kidney beans and black beans would look great together in this salad.

 

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Mediterranean Bean Salad Recipe

Colorful and healthy Mediterranean Bean Salad in a white bowl

 

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One useful piece of advice is that canned beans do not necessarily have to taste canned. Rinsing them well helps get rid of that unpleasant canned flavour and reduces the amount of salt they contain by as much as forty percent.

 

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THE BEST BEAN SALAD DRESSING

  • My dressing is a good old fashioned Italian style vinaigrette.
  • I use extra virgin olive oil which provides loads of flavor and health benefits.
  • Red wine vinegar is flavorful but doesn’t overpower.
  • Fresh garlic adds that all important bite.
  • Dried mixed Italian herbs give it that classic Mediterranean vibe. While you can certainly use fresh herbs in this bean salad dressing, dried work just fine.
  • PERFECT.

 

A helpful hint: I added tuna to my leftover Mediterranean bean salad on the second day, and it turned out to be quite delicious. It is an excellent method for transforming something into a meal. YOU SHOULD ALSO TRY HARD COOKED EGGS.

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Mediterranean Bean Salad in a white bowl

 

INGREDIENTS

  • 15 ounce can of cannellini beansdrained and well rinsed.
  • 15 ounce can of garbanzo beanschickpeas drained and well rinsed.
  • 1 cup cherry tomato halves
  • 2 small Persian cucumbershalved lengthwise and thinly sliced (do not peel.)
  • 1/4 red onionthinly sliced.
  • 1/2 cup Peppadew peppers* (or other pickled peppers)rough chopped.
  • 1/2 cup pitted black oliveshalved.
  • 1/2 cup pimento stuffed green oliveshalved.
  • 1 cup assorted colorful bell peppersdiced
  • 1/2 cup crumbled feta cheese
  • 1/2 cup chopped marinated artichokeschopped.
  • 10 large fresh basil leavesshredded.

 

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DRESSING

1/4 cup extra virgin olive oil
4 Tbsp red wine vinegar, or more to taste.
1 tsp dried Italian herbs, I used thyme, oregano, and rosemary.
1 clove garlic , minced.
salt and fresh cracked black pepper to taste

 

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See Also:  The Best Carrot Cake Recipe for Easter day 2024

INSTRUCTIONS

  • Whisk the dressing ingredients together and taste to adjust any of them to suit you. Add more vinegar if you want a tangier flavor. Set aside.
  • Put the beans in a large salad bowl. Add the rest of the ingredients and toss with enough dressing to coat everything but not drown the salad.
  • Before serving, make sure the salad is completely chilled. When stored in the refrigerator, the salad can be stored for several days if it is properly covered.My recommendation is that if you are going to make this bean salad ahead of time, you should wait to add the tomatoes until you are ready to serve it. The refrigerator has a tendency to cause tomatoes to become mushy.

NOTES

Peppadew peppers are a type of pepper that originates from South Africa and are bite-sized peppers that are sweet and acidic. The colour of these fruits is normally red, although they can also be found in yellow. They have a distinctive flavour profile that combines sweetness with a slight heat that is pleasant to chew. You might use another type of pepper that has been marinated, such as cherry peppers or banana peppers.

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  • As with all bean salads, be sure to give it a quick toss just before serving if it’s been sitting, the dressing will tend to settle at the bottom
  • Those delicious cannellini beans are delicate!  Be gentle when you rinse and toss them.

 

Course: Salad
Cuisine: Mediterranean
Author: Sue Moran
Keyword: beans, healthy, potluck, salad, side dish, vegetables

NUTRITION

Calories: 274.23 kcal · Carbohydrates: 29.66 g · Protein: 10.23 g · Fat: 14.03 g · Sodium: 542.18 mg · Fiber: 8.13 g · Sugar: 4.95 g

 

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