Mediterranean Bean Salad Recipe

Ingredients

• 160 ml (⅔ cup)fresh parsley leaves, lightly packed
• 160 ml (⅔ cup)fresh coriander leaves, lightly packed
• 5large mint leaves
• 1medium garlic clove
• 1jalapeño, deseeded and roughly chopped
• 60 ml (¼ cup)julienned sun-dried tomatoes in oil, excess oil drained
• 120 ml (½ cup)extra-virgin olive oil
• 7.5 ml (1½ tsp)apple cider vinegar
• Juice of 1lemon
• 5 ml (1 tsp)kosher salt
• 2.5 ml (½ tsp)freshly ground black pepper
• 1 × 425 g (15 oz) canblack beans, drained and rinsed
• 1 × 425 g (15 oz) canchickpeas, drained and rinsed
• 170 g (6 oz)raw white mushrooms, sliced
• 80 ml (⅓ cup)diced sweet onion
• 3Roma tomatoes, deseeded and chopped

Instructions

1. 1

   Blend the dressing

   Put the parsley, coriander, mint, garlic, jalapeño, sun-dried tomatoes, olive oil, vinegar, lemon juice, salt and black pepper in a food processor. Process until smooth.

2. 2

   Toss the salad

   In a large bowl, combine the black beans, chickpeas, mushrooms, onion and tomatoes with the blended dressing.

3. 3

   Chill overnight

   Cover the bowl and refrigerate overnight. In the morning, stir the salad thoroughly before serving with pita bread or alongside a main course.

4. 4

   Store leftovers

   Keep the salad in the refrigerator for up to 3 days, stirring before serving.

What is Mediterranean bean salad?

This is a Mediterranean-inspired salad built around beans, fresh vegetables and a bold herb dressing. Its mix of pantry staples and fresh produce makes it handy for a make-ahead lunch or a side dish.

The version here gets its character from parsley, coriander, mint, lemon and sun-dried tomatoes blended with olive oil. Chilling the salad overnight gives the dressing time to coat the beans and vegetables.

Nutrition and macros by portion

The nutrition label shows one serving as written: 332 calories, 9g protein, 29g carbs, 23g fat.

The beans and chickpeas provide most of the carbohydrates and some of the protein, while the olive oil contributes much of the fat. For a more balanced plate, serve a portion with extra fresh vegetables or alongside a lean protein.

A dressing packed with herbs

Fresh herbs: Lightly packed leaves give the dressing its green colour and fresh flavour. Use leaves rather than thick stems for a smoother blend.

Sun-dried tomatoes: Draining off excess oil keeps the dressing from becoming unnecessarily oily while retaining the tomatoes’ concentrated savoury taste.

Jalapeño: Removing the seeds makes for a milder dressing. For more heat, leave some seeds in when chopping it.

Prepare the beans well

Rinsing: Drain and rinse both types of beans before adding them. This removes canning liquid and helps the dressing cling to the beans.

Draining: Give the beans time to drain thoroughly; excess water can dilute the dressing and collect at the bottom of the bowl.

Keep the vegetables distinct

Mushrooms: Slice them evenly so they mix easily with the beans and take up the dressing. The recipe uses them raw, so there is no cooking step.

Tomatoes: Deseed and chop the Roma tomatoes as directed. Removing the seeds helps keep the salad from becoming too wet as it rests.

Plan for the overnight rest

The active preparation is quick, but the salad needs an overnight chill before serving. Make it the day before you want to eat it and keep it covered in the refrigerator.

Stir it well before serving so the dressing is redistributed after chilling. The oil may look thicker when cold, so a thorough stir helps bring the salad together.

Serve it as a meal or side

Pita bread: Serve the salad with pita for a simple light meal, as suggested in the recipe.

Main course: It also works alongside a favourite entrée. Keep any accompaniments separate until serving so the salad stays easy to stir and portion.

Recipe notes & tips

• Drain the sun-dried tomatoes well to avoid adding excess oil to the dressing.
• Rinse the canned beans and let them drain thoroughly before mixing.
• Deseed the tomatoes to limit extra liquid in the salad.
• Blend the dressing until smooth so it coats the ingredients evenly.
• Stir the salad well after its overnight chill and again before serving leftovers.

Variations

• Adjust the heat: Leave some jalapeño seeds in the dressing for a spicier salad.
• Use a different bean: Swap the black beans for another drained, rinsed canned bean.
• Change the herbs: Replace some of the coriander with extra parsley if preferred.
• Add crunch: Fold in diced cucumber shortly before serving.
• Serve with grains: Spoon the salad over cooked rice or another grain for a more substantial meal.

Common mistakes to avoid

• Adding wet beans: Excess rinsing water dilutes the dressing; drain the beans thoroughly.
• Skipping the chill: The flavours have less time to mingle; refrigerate the salad overnight as directed.
• Leaving tomato seeds in: They can release extra liquid; deseed the tomatoes before chopping.
• Overprocessing unevenly: Large herb pieces make the dressing less smooth; process until the mixture is even.
• Serving without stirring: The dressing can settle during chilling; give the salad a thorough stir first.

How to store

Cover and refrigerate the salad for up to 3 days. Stir it before serving; do not leave it at room temperature for extended periods.

Frequently asked questions