Fresh Mediterranean Bean Salad 

A bright, refreshing, and protein-rich salad you’ll want to make again and again!

Ingredients

For the Salad

• 2 cups cooked white beans
  (Cannellini, navy beans, or black-eyed peas — all work perfectly)

• 1 cup cherry tomatoes, halved

• 1 small cucumber, diced

• 1 red bell pepper, diced

• ¼ cup red onion, finely chopped

• ¼ cup fresh parsley, chopped

• 2–3 tbsp fresh mint, chopped (optional but adds amazing freshness)

• 2–3 tbsp olives, chopped (optional for a salty, Mediterranean kick)

For the Dressing

• 3 tbsp olive oil

• 2 tbsp lemon juice or red wine vinegar

• 1 tsp Dijon mustard (optional for creaminess and flavor depth)

• 1 garlic clove, minced (or ½ tsp garlic powder)

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp dried oregano

• ½ tsp chili flakes (optional for a mild heat)

Instructions

1. Prepare the Ingredients

• Rinse and drain the cooked beans.

• Chop the cucumber, tomatoes, onion, bell pepper, parsley, and mint.

• Add everything to a large mixing bowl.

2. Make the Dressing

In a small bowl, whisk together:

• Olive oil

• Lemon juice or red wine vinegar

• Dijon mustard

• Garlic

• Salt

• Black pepper

• Oregano

• Chili flakes

Taste and adjust seasoning as needed.

3. Combine

• Pour the dressing over the bean–vegetable mixture.

• Toss gently until everything is evenly coated.

4. Chill & Serve

• Let the salad sit for 10–15 minutes to absorb flavors.

• Serve cold.

• Tastes even better the next day — perfect for meal prep!

Q&A Section

Q: Can I use canned beans?

A: Yes! Just rinse and drain them very well to remove extra sodium and improve texture.

Q: What beans work best?

A: Cannellini, navy beans, great northern beans, black-eyed peas, or chickpeas — all delicious!

Q: Can I add protein?

A: Absolutely. Grilled chicken, tuna, salmon, boiled eggs, or feta cheese are great options.

Q: How long does it last in the fridge?

A: Up to 3–4 days in an airtight container.

Q: Can I make it without mustard?

A: Yes, the mustard is optional. It just helps emulsify the dressing.

Q: Is this Mediterranean diet friendly?

A: 100% yes — high in fiber, plant protein, healthy fats, and fresh veggies.