Enjoy a Healthy Taste of the Mediterranean with This Delectable Bean Salad
Mediterranean cuisine is renowned for its vibrant flavors and healthful ingredients. This Mediterranean Bean Salad recipe encapsulates the essence of this much-loved culinary tradition. Bursting with nutritious beans, fresh vegetables, and zesty dressing, this salad is not only a delicious dish but also a powerhouse of vitamins and minerals. Perfect for summer picnics or as a side dish for your main meal, it’s easy to prepare and sure to impress your taste buds.
Ingredients:
For the salad:
– 1 can of cannellini beans, drained and rinsed
– 1 can of chickpeas, drained and rinsed
– 1 red bell pepper, diced
– 1 yellow bell pepper, diced
– 1 small red onion, finely chopped
– 1/2 cucumber, diced
– 200g cherry tomatoes, halved
– 100g feta cheese, crumbled
– Handful of black olives, pitted and sliced
– Handful of fresh parsley, chopped
For the dressing:
– 3 tbsp extra virgin olive oil
– 1 tbsp red wine vinegar
– 1 garlic clove, minced
– 1 tsp dried oregano
– Salt and black pepper to taste
Method:
1. Prepare the beans: In a large mixing bowl, combine the cannellini beans and chickpeas.
2. Add the vegetables: Add the diced red and yellow bell peppers, finely chopped red onion, diced cucumber, cherry tomatoes, crumbled feta cheese, sliced black olives, and chopped parsley to the bowl with the beans.
3. Make the dressing: In a separate small bowl, whisk together the olive oil, red wine vinegar, minced garlic, dried oregano, salt, and black pepper to create the dressing.
4. Combine and toss: Pour the dressing over the salad ingredients in the large mixing bowl. Gently toss everything together until all the ingredients are evenly coated with the dressing.
5. Chill and marinate: Cover the bowl with cling film and refrigerate for at least 30 minutes to allow the flavors to meld together.
6. Serve and enjoy: Once chilled, give the salad a final toss and transfer to a serving dish. Garnish with extra parsley and a drizzle of olive oil if desired. Serve as a refreshing side dish or a light main course.
This Mediterranean Bean Salad is a versatile dish that can be customized to suit your taste preferences. Feel free to add your favorite Mediterranean ingredients such as artichoke hearts, roasted red peppers, or even a sprinkle of za’atar for an extra flavor boost. Whether you’re looking for a healthy lunch option or a colorful addition to your dinner table, this salad is sure to be a hit with your family and friends. Embrace the goodness of the Mediterranean diet with this deliciously nutritious bean salad!