Three Bean Mediterranean Salad

This blog post is proudly sponsored by S&W Beans.


Wondering what to add to your summer BBQ or maybe you just want a fresh, healthy, meatless salad, because who wants to cook in the heat?  I gravitate to whole vegetable bean salads, because it’s no secret that eating plant-based meals is so good for you!  Mediterranean foods, especially beans, are known to reduce blood pressure, prevent certain cancers, and improve heart disease and diabetes.  Who doesn’t want to live longer with a better quality of life!?  Add these foods into your daily diet, and you can change the trajectory of your health in a remarkable way.  I’ve seen it done.  It’s a pretty tasty way to live too!

Keeping it fresh and simple is the Mediterranean way.

Mediterranean salads make their way onto this blog quite often:

SALAD INGREDIENTS:

  • Lovely fresh green beans: Microwave for a couple of minutes and then blanch in icy cold water to stop the cooking process.  This keeps them bright green and tender.
  • S&W Garbanzos (chickpeas): Canned is the way to go for all my beans. Like most of you I don’t have time to soak, so just drain and rinse!
  • S&W Kidney Beans: These are the star in my opinion, and you can use regular or low-sodium varieties. Kidney beans add awesome texture and like garbanzo beans, they’re high in fiber and protein.
  • Cucumber: I use English, because they’re easy to find and they’re pretty meaty.  I wash the outside very well and then leave the skin on before cutting – just adds more crunch and fiber.
  • Fresh Green or Red Bell Pepper: Adds more flavor, more crunch, and more vitamin C.
  • Red Onion: what salad doesn’t benefit from a little onion!
  • Fresh herbs: Dried just doesn’t cut it, so splurge and buy fresh – or even better, just step outside and snip from your garden.  Italian-leaf parsley, basil and mint.  All three add so much flavor to this dish.
  • Feta cheese: This is optional if you eat dairy. Of course, it’s not Mediterranean without the cheese, and feta is so fantastic, but this salad is amazing even without the feta.
  • Capers (or Kalamata olives):  Add so much saltiness, texture and vinegar zip. I love them! 

DRESSING INGREDIENTS:

  • White or red wine vinegar: Start with nice quality vinegar.  Vinegar is the foundation of a lot of healthy meals.
  • Lemon juice:  I use freshly squeezed of course, but I’ll freeze fresh lemon juice in ice cubes just in case I don’t have a fresh lemon when I need it.
  • Dijon mustard:  The glue for a great vinaigrette.  It helps emulsify the oil with the vinegar, thickens and adds a ton of great flavor.
  • Salt/Pepper:  Use what you desire.
  • Honey:  This one is up to you.  I only use a tsp in a dish that serves 6-8.  This is not a sweet dressing, but the honey adds just a touch of sweetness I love.
  • Smoked paprika:  What dish doesn’t benefit from smoked paprika?
  • Red onion:  Flavor, YES!
  • Garlic: Of course
  • Olive oil: Drizzle it in at the end for a good emulsification.  I reserve my best extra virgin, cold pressed olive oil for salad dressings.

After cooking the green beans, I layer all the ingredients in a large bowl.  Give it a good stir.  Make the salad dressing and pour over the top.  Store in a refrigerator for a couple of hours, if time allows, and then top with the feta cheese and capers for a delicious sunny day salad.  Happy summer dining! 

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Three Bean Mediterranean Salad

Prep Time: 30 minutes

Total Time: 30 minutes

Yield: 4-6 servings

Three Bean Mediterranean Salad

  • Three Bean Mediterranean Salad
    • Salad
  • 1/2 pound green beans, trimmed and snapped into 2-inch pieces
  • 1 (15.5-ounce) can S&W Garbanzos (or chickpeas), drained and rinsed
  • 1 (15.5-ounce) can S&W Red Kidney Beans, drained and rinsed
  • 1 English cucumber, sliced (about 3/4 cup chopped)
  • 1 red or green bell pepper, diced
  • 1/4 cup sliced red onion
  • 1/2 cup loosely packed parsley leaves, chopped
  • 1/2 cup loosely packed mint leaves, chopped
  • 1/4 cup loosely packed fresh basil leaves, chopped
  • 1/2 cup feta cheese chunks (optional)
  • 1/4 cup capers (optional)
    • Dijon Vinaigrette
  • 3 Tbsp red or white wine vinegar
  • 1 1/2 Tbsp fresh lemon juice (juice of 1 lemon)
  • 1 Tbsp Dijon mustard
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper
  • 1 tsp honey or agave nectar
  • 1/4 tsp smoked paprika
  • 2 Tbsp finely diced red onions
  • 1 clove garlic, minced
  • 1/2 cup olive oil
  1. Place green beans in a microwave-safe dish. Cover and microwave on HIGH for 2 to 3 minutes. Submerge beans in icy cold water to stop the cooking process. Let sit for 5 minutes before draining.
  2. Add the green beans, garbanzos, red kidney beans, cucumber, bell pepper, red onion, parsley, mint, and basil in a large serving bowl.
  3. Combine all the dressing ingredients in the container of a small food processor. Cover and process until smooth. Pour vinaigrette over the salad and toss to coat the vegetables. Refrigerate before serving for at least 30 minutes. Top with feta and capers if desired.
  4. Store leftovers in an air-tight container for up to 3-4 days.
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