Mediterranean Bean Salad Basic Simple Yet Awesome Recipes

EASY MEDITERRANEAN BEAN SALAD

Easy Mediterranean Bean Salad image

Easy three bean salad recipe packed with Mediterranean flavors from fresh herbs, capers, and a zesty Dijon garlic vinaigrette. Instead of mushy canned green beans, use fresh steamed ones, or swap them out for another type of bean. I chose to use cannellini beans! After dressing the bean salad, allow it to chill in the refrigerator for at least 30 minutes before serving, so that the beans can absorb the zippy dressing.

Provided by Suzy Karadsheh

Categories Salad

Time 15m

Number Of Ingredients 17

Ingredients

1 15 oz can kidney beans, (drained and rinsed)
1 15- oz can cannellini beans, (drained and rinsed)
1 15- oz can garbanzo beans (chickpeas), (drained and rinsed)
1 green bell pepper, (cored and chopped)
1 red bell pepper, (cored and chopped)
1/2 English cucumber, (diced)
1 cup chopped red onions
1 1/2 tbsp capers, (drained)
1 cup chopped fresh parsley
10-15 fresh mint leaves, (torn or gently chopped)
10-15 fresh basil leaves, (torn or gently chopped)
1-2 garlic cloves (minced)
1/2 tbsp Dijon mustard
2 tbsp lemon juice
1 tsp sugar
1/4 cup Early Harvest extra virgin olive oil
Salt and black pepper

Steps:

In a large mixing bowl, combine the beans, chopped peppers, onions, capers and fresh herbs. Mix using a wooden spoon.
In a small bowl, add the vinaigrette ingredients. Whisk vigorously to combine.
Add the vinaigrette to the salad bowl. Toss to coat.
For best results, cover and refrigerate for a bit before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.

Nutrition Facts : Calories 211.1 kcal, Sodium 482 mg, Fat 8.2 g, SaturatedFat 1.1 g, Carbohydrate 27.9 g, Fiber 9 g, Protein 9.5 g, ServingSize 1 serving

MEDITERRANEAN BEAN SALAD

Mediterranean Bean Salad image

I was on Ediets a few years ago and this was the first recipe that I tried. It is delicious and healthy. When my husband and I sat down to our first Ediet meal,we did not know what to expect. What a great surprise and certainly made the diet easy to follow! It has great presentation and does not look nor taste like diet food. Great for vegetarians! Hope you enjoy!

Provided by Bobtail

Categories Beans

Time 10m

Yield 1 serving(s)

Number Of Ingredients 12

Ingredients

3 cups fresh spinach, chopped or torn into pieces
1 tomatoes, medium,chopped
1/2 onion, small,chopped
1/2 bell pepper, chopped
1 clove garlic, minced
1/2 cup canned low-sodium kidney beans, drained,rinsed
1/4 cup canned low sodium chickpeas, drained,rinsed
1/2 cup frozen corn
1 1/2 teaspoons olive oil
1 1/2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1 1/2 ounces shredded low-fat cheddar cheese or 1 1/2 ounces shredded nonfat cheddar cheese

Steps:

Microwave frozen corn for 2-3 minutes on high, covered.
Stir and let sit for one minute, then drain.
Combine all salad ingredients in a bowl.
Whisk olive oil, vinegar and pepper in a small bowl.
Pour dressing over salad ingredient and toss well.
Garnish with cheese before serving.

Nutrition Facts : Calories 479.4, Fat 12.3, SaturatedFat 3.2, Cholesterol 8.9, Sodium 528.2, Carbohydrate 70.4, Fiber 16.8, Sugar 9.1, Protein 28.6

MEDITERRANEAN BEAN SALAD

Mediterranean Bean Salad image

This is an easy, healthy salad that is a great side dish to BBQ chicken, beef or fish! It can also be easily adapted to a Tex-Mex style by changing the lemon to lime, parsley to cilantro and adding ground cumin and/or chili powder! Be sure to add the lemon zest (or lime zest) as this really adds a ZING to the salad!

Provided by sourdough girl

Categories Salad Beans

Time 2h20m

Yield 4

Number Of Ingredients 9

Ingredients

1 (15.5 ounce) can garbanzo beans, drained
1 (15 ounce) can kidney beans, drained
1 lemon, zested and juiced
1 medium tomato, chopped
¼ cup chopped red onion
½ cup chopped fresh parsley
1 teaspoon capers, rinsed and drained
3 tablespoons extra virgin olive oil
½ teaspoon salt, or to taste

Steps:

In a large bowl, stir together the garbanzo beans, kidney beans, lemon juice and zest, tomato, onion, parsley, capers, olive oil and salt. Cover, and refrigerate for about 2 hours, stirring occasionally, before serving.

Nutrition Facts : Calories 328.9 calories, Carbohydrate 46.6 g, Fat 12 g, Fiber 13.4 g, Protein 12.1 g, SaturatedFat 1.6 g, Sodium 874.1 mg, Sugar 1.3 g

MEDITERRANEAN BEAN SALAD - BASIC & SIMPLE YET AWESOME

Mediterranean Bean Salad - Basic & Simple yet Awesome image

A super easy basic and really yummy salad. Great for summer picnics & BBQ. Great side dish for Italian, Greek, Lebanese.... Vary the beans... add cheese... other veg, peppers.

Provided by ChandraSoleil

Categories Black Beans

Time 20m

Yield 8 serving(s)

Number Of Ingredients 9

Ingredients

1 (19 ounce) can white beans
1 (19 ounce) can chickpeas
1 (19 ounce) can black beans
1/4 cup chopped parsley
1 garlic clove, crushed
1/4 cup olive oil
3 tablespoons lemon juice
salt
pepper

Steps:

Rinse beans on cold water and drain.
chop parsley.
crush garlic.
Combine Olive Oil, Garlic & Lemon Juice in a small bowl & whisk to combine.
Toss the beans with the parsley.
Add the Olive Oil/Garlic/Lemon mixture and toss.
Salt and pepper to taste.

Nutrition Facts : Calories 285.4, Fat 8, SaturatedFat 1.1, Sodium 206.5, Carbohydrate 42.3, Fiber 10.5, Sugar 0.2, Protein 12.6

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