Mediterranean Bean Salad
A refreshing Mediterranean Bean Salad featuring kidney beans, chickpeas, and fresh herbs. Perfect as a healthy vegan dish.
Equipment
- serving bowl
- small bowl
- whisk
Ingredients
Beans and Vegetables
- 2 cans red kidney beans rinsed and drained or 3 cups cooked kidney beans
- 1 can chickpeas rinsed and drained or 1 ½ cups cooked chickpeas
- 1 small red onion diced (about 1 cup)
- 2 stalks celery sliced and chopped (about ¾ cup)
- 1 medium cucumber peeled, seeded and diced
- ¾ cup fresh parsley chopped
- 2 tablespoons fresh dill or mint chopped
- ¼ cup extra-virgin olive oil
- ¼ cup lemon juice (about 1 ½ lemons)
- 3 cloves garlic pressed or minced
- ¾ teaspoon fine salt
- small pinch red pepper flakes
Instructions
Preparation
- In a serving bowl, combine the prepared kidney beans, chickpeas, onion, celery, cucumber, parsley, and dill.
- Make the lemon dressing: In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper flakes until well blended. Pour the dressing over the salad and stir until combined.
- Serve immediately for the most flavor, or let it marinate in the refrigerator, covered, for a couple of hours or longer. Leftovers will keep well, covered and refrigerated, for up to 4 days. If necessary, wake up leftovers with a little sprinkle of salt or drizzle of lemon juice.
Notes
Recipe adapted from Ethnic Cuisine: How to Create the Authentic Flavors of Over 30 International Cuisines by Elisabeth Rozin.
Nutrition
Serving: 1cupCalories: 250kcalCarbohydrates: 36gProtein: 10gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 20IUVitamin C: 15mgCalcium: 80mgIron: 3mg
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