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Mareca

Mediterranean Bean Salad: Discover This Fresh Recipe!

A refreshing and nutritious Mediterranean Bean Salad packed with flavor and healthy ingredients.
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Prep Time 15 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Salad
Cuisine: Mediterranean
Calories: 210
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 can 15 oz chickpeas, drained and rinsed
  • 1 can 15 oz black beans, drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1 bell pepper any color, diced
  • 1/4 red onion finely chopped
  • 1/4 cup fresh parsley chopped
  • 1/4 cup feta cheese crumbled (optional)
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Method
 

  1. In a large mixing bowl, combine the chickpeas, black beans, cherry tomatoes, cucumber, bell pepper, red onion, and parsley. If using feta cheese, add it to the bowl as well.
  2. In a separate small bowl, whisk together the olive oil, red wine vinegar, dried oregano, garlic powder, salt, and pepper until well combined.
  3. Pour the dressing over the salad mixture and toss gently to combine all ingredients thoroughly.
  4. Taste and adjust seasoning if necessary. If you prefer a stronger flavor, add more salt, pepper, or vinegar.
  5. Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition

Serving: 1servingCalories: 210kcalCarbohydrates: 25gProtein: 9gFat: 9gSaturated Fat: 1.5gPolyunsaturated Fat: 7.5gCholesterol: 5mgSodium: 400mgFiber: 7gSugar: 2g

Notes

  • For added crunch, include 1/2 cup of diced celery or shredded carrots.
  • Substitute the feta cheese with avocado for a creamy texture or omit it for a vegan option.

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