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Ultimate 15-Minute Mediterranean Mixed Bean Salad with Zesty Lemon Vinaigrette

A vibrant bowl of fresh bean salad featuring chickpeas, kidney beans, cucumber, feta, and herbs.
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Make this high protein bean salad in 15 minutes using canned beans. It is a perfect make ahead salad for meal prep, potlucks, or a quick, healthy side dish.

Ingredients

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  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 1 (15 ounce) can cannellini beans, rinsed and drained
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup red onion, finely chopped
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup crumbled feta cheese (optional)
  • For the Zesty Vinaigrette:
  • 1/4 cup extra virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 1/2 teaspoon dried oregano
  • Salt and black pepper to taste

Instructions

  1. Prepare the vegetables: Dice the cucumber, halve the tomatoes, and finely chop the red onion and parsley. Place all prepared vegetables and the rinsed, drained beans into a large mixing bowl.
  2. Make the zesty vinaigrette: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, and oregano. Season with salt and pepper. Whisk until the dressing emulsifies slightly.
  3. Dress the salad: Pour the vinaigrette over the bean and vegetable mixture. Gently toss everything together until the ingredients are evenly coated.
  4. Add feta (if using): Fold in the crumbled feta cheese last.
  5. Serve or chill: You can serve this bean salad immediately, or cover and refrigerate it for at least 30 minutes to allow the flavors to blend. This salad keeps well for meal prep.

Notes

  • This recipe is naturally high fiber and vegetarian.
  • For a Southwest bean salad variation, substitute the chickpeas and cannellini beans with black beans and corn, and use lime juice instead of lemon juice in the dressing.
  • This no cook bean salad tastes best when made ahead of time.

Nutrition

Find it online: https://cookingbyjade.com/quick-bean-salad-mediterranean-protein-lunch/