Mediterranean Bean Salad
A delightful Mediterranean Bean Salad with kidney beans, chickpeas, lemon, garlic, and fresh herbs, perfect for a healthy vegan meal.
Equipment
- Mixing bowl
- whisk
Ingredients
Canned Beans
- 2 cans red kidney beans 15 ounces each, rinsed and drained
- 1 can chickpeas 15 ounces, rinsed and drained
Vegetables
- 1 small red onion diced (about 1 cup)
- 2 stalks celery sliced and chopped (about ¾ cup)
- 1 medium cucumber peeled, seeded and diced
Herbs
- ¾ cup chopped fresh parsley
- 2 tablespoons chopped fresh dill or mint
Dressing
- ¼ cup extra-virgin olive oil
- ¼ cup lemon juice about 1 ½ lemons
- 3 cloves garlic pressed or minced
- ¾ teaspoon fine salt
- red pepper flakes small pinch
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: 35gProtein: 10gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 10IUVitamin C: 20mgCalcium: 6mgIron: 15mg
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