Mediterranean Bean Salad
The sunny bowl I toss together when life is busy
The first time I made Mediterranean Bean Salad was on one of those days where dinner needed to appear in under fifteen minutes, because I had a hungry crew doing laps past the fridge. I grabbed a couple cans of beans, the good olive oil, and a lemon that tried to roll off the counter like it had somewhere better to be. Anyway, I tossed it all together and thought, oh this is a keeper. Its bright, fresh, and honestly a little smug about how easy it is.
And you know what, if you make it once, the next time is just muscle memory. I do a quick version for weekday lunches, then a slightly fancy one for friends with feta and mint because why not. Also, I absolutely sneak a taste before it hits the table. Quality control, mate.
Why I keep making this on repeat
I make this when I want something satisfying but not heavy, something that can sit in the fridge without sulking. My family goes a bit wild for it because it works with grilled chicken, salmon, or just a big hunk of bread. Plus, I can switch it up depending on what is hiding in the crisper drawer. If I am out of cucumbers, I use celery. If parsley looks tired, basil gets the nod. I used to overthink the dressing and then realized, actually, I find it works better if you keep it lemony and simple and let the beans do the talking.
Small confession. I used to fear raw onion in salads because it can be bossy. Then I started soaking the slices in cold water for a few minutes and hey presto, no more drama.
What goes in the bowl
- 1 can 400 g chickpeas, drained and rinsed straight form the pantry
- 1 can 400 g cannellini or butter beans, drained and rinsed I sometimes use kidney beans if that is what I have
- 1 small cucumber, diced into bite size bits peel if the skin is tough
- 1 cup cherry tomatoes, halved or quartered if they are bulky
- Half a small red onion, very thinly sliced soak if you like it milder
- A good handful of flat leaf parsley, chopped My grandmother always insisted on the curly kind, but honestly any version works fine
- 2 tablespoons fresh mint, chopped optional but delightful
- 100 g feta, crumbled optional I sometimes swap in torn mozzarella
- 1 3 cup Kalamata olives, pitted and halved or capers if you prefer that briny pop
- 1 lemon, zest and juice
- 3 tablespoons extra virgin olive oil use the nicest one you have
- 1 teaspoon dried oregano or 2 teaspoons fresh, minced
- Sea salt and black pepper to taste
Optional extras if you fancy: a pinch of red pepper flakes, toasted pine nuts, or a spoon of sun dried tomato pieces. If I am in a hurry, I skip the zest and just go heavy on the juice.
How I throw it together
- Rinse and drain the beans really well, then tip them into a big bowl. Add the cucumber, tomatoes, onion, parsley, mint, olives, and feta if using. This is where I usually sneak a taste of a tomato, purely scientific.
- In a small jar or cup, whisk the lemon juice, zest, olive oil, oregano, a pinch of salt, and a few grinds of pepper. If it tastes bold in the cup, it will be perfect on the beans.
- Pour the dressing over the salad, toss gently with a big spoon until it looks glossy. Do not worry if it looks a bit wet at this stage, it always does. The beans will sip the dressing as it sits.
- Let it rest for 10 to 20 minutes at room temp if you can stand it. Or tuck it in the fridge if you like it cooler. I tend to think the flavors settle nicely with a tiny pause.
- Taste again. Needs more lemon Maybe a pinch more salt Go with your gut, you are the one eating it.
On second thought, if you love a sharper onion bite, skip the soak and just use a smaller amount. You do you.
Notes from my very real kitchen
- If the beans seem a little firm, microwave them for 30 seconds before dressing. Not hot, just warm beans drink up dressing better.
- Lemon size is chaotic. If yours is small, use two. If it is huge, maybe start with half and add more after a taste.
- Salt the cucumbers lightly and let them sit five minutes, then pat dry, they stay snappier and do not water down the salad.
- Feta can be super salty. I sometimes skip the salt in the dressing and add it at the end so I do not overdo it again.
Little variations I have actually tried
- Herby green machine: add a handful of chopped dill and basil. The bowl smells like a garden after rain.
- Crunch upgrade: toss in toasted almonds or pistachios. I love the nutty crackle.
- Protein push: add a drained can of tuna and a spoon of capers. Lunch is done.
- Grainy version: fold in 1 cup cooked farro or quinoa. It becomes almost a main course.
- The one that did not work: I tried orange juice instead of lemon. Too sweet, felt like the salad could not decide what it wanted to be.
Gear I use or pretend I do not need
- Big mixing bowl. Essential for tossing so you do not fling tomatoes across the room. Been there.
- Microplane for zest. If you do not have one, use a fine grater or carefully peel strips of zest and mince them with a knife.
- Small jar with a lid for shaking dressing. No jar No worries, a cup and a fork work just fine.
Digression alert. I once lost my favorite wooden spoon for three weeks and found it in the bread bin. No idea. The salad survived somehow.
Storing the leftovers
Pop the salad into a lidded container and refrigerate up to 3 days. I think this tastes better the next day because the beans get cozy with the dressing. Though honestly, in my house it never lasts more than a day. If it seems dry later, add a splash of olive oil and a squeeze of lemon and it perks right up.
How I like to serve it
With warm pita and a bowl of thick yogurt on the side. Sometimes next to grilled halloumi or roasted chicken. For a picnic, I pack it with extra mint and a wedge of lemon tucked in the container because it feels a bit fancy. My aunt insists it belongs beside baked salmon on Sundays, and honestly she is right.
Pro tips learned the hard way
- I once tried rushing the bean rinse and regretted it because the dressing got weirdly murky. Rinse until the water runs clear.
- Do not skip the taste test after resting. I thought it was fine once, served it, and everyone added salt at the table. A tiny extra pinch in the bowl would have been better.
- Use enough dressing. Under dressing a bean salad is like whispering at a concert, no one hears you.
FAQ because you ask and I love it
Can I use dried beans instead of canned
Absolutely. Cook them until creamy but not falling apart, then cool and proceed. If you are curious about cooking dried beans well, I like browsing Serious Eats for bean wisdom.
What olive oil should I buy
Use a fresh tasting extra virgin olive oil. If you want to read about quality and certifications, the California Olive Oil Council has helpful info. But if all you have is a basic bottle, it will still be tasty.
Is there a dairy free option
Sure thing. Just skip the feta or use a dairy free crumble. Add toasted nuts for richness. No one will complain.
How do I make the onion less sharp
Slice it thin and soak in cold water for 10 minutes, then drain and pat dry. You can also use shallot for a gentler bite.
Can I make this ahead
Yes. Toss everything except the tomatoes and feta, add those just before serving so they stay perky. And do not be shy with a fresh squeeze of lemon before it goes to the table.
Knife skills make me nervous, help
I get it, me too sometimes. A small sharp knife works better than a big dull one. A quick video refresher like this one on YouTube helps and then go slow.
Last thing. If you call this Mediterranean Bean Salad at the table, people lean in a bit more. It sounds like a mini holiday in a bowl, which is exactly the vibe.
Ingredients
- 2 cups cooked cannellini beans (or 1 15-oz can, drained and rinsed)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/3 cup red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup feta cheese, crumbled (optional)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano (or 1 tablespoon fresh oregano, chopped)
- 2 tablespoons fresh parsley, chopped
- Salt and freshly ground black pepper, to taste
Instructions
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1Prepare the beans: if using canned beans, drain and rinse well, then transfer to a large mixing bowl.
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2Add the vegetables: fold in halved cherry tomatoes, diced cucumber, chopped red onion, and Kalamata olives into the bowl with the beans.
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3Make the dressing: whisk together extra virgin olive oil, fresh lemon juice, red wine vinegar, dried oregano, salt, and pepper in a small bowl until emulsified.
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4Combine: pour the dressing over the bean and vegetable mixture, toss gently to coat. Add crumbled feta and chopped parsley, then adjust seasoning with salt and pepper to taste.
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5Rest and serve: let the salad sit at room temperature for 10–15 minutes to allow flavors to meld, or chill for up to 2 hours. Serve cold or at room temperature.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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