Easy Vegan Three-Bean Mediterranean Salad
Once you try this Easy Vegan Three-Bean Mediterranean Salad, you’ll love its hearty texture and bright, refreshing flavor. Made with simple, wholesome ingredients, this Mediterranean-inspired bean salad comes together quickly and is perfect for meal prep, busy lunches, or a light and nourishing dinner.
Beans are a staple of the famous “Blue Zone Diet”. If you haven’t heard, the people in these regions live the longest out of any other areas in the world. The Mediterranean diet greatly contributes to their awesome health and long lifespan.
I don’t know about you but I want to follow in their footsteps. My goal is to eat more Mediterranean food! If you’re looking for something to pair nicely with this salad, I recommend these Falafel Stuffed Pita Sandwiches!
Spotlight on This Easy Vegan Three-Bean Mediterranean Salad
- Healthy: This Mediterranean bean salad is packed with plant-based protein, fresh vegetables, and vibrant herbs. It is a wholesome side dish or light meal that keeps you energized and satisfied.
- Tasty: Every bite is filled with flavor thanks to garlic, crisp veggies, and fresh parsley and mint. If you love bright, refreshing salads, this one will quickly become a favorite.
- Easy: This simple Mediterranean recipe comes together in 20 minutes or less. It works perfectly as a last-minute side dish or quick weeknight meal.
- A meal prep staple: This salad holds up beautifully in the fridge, making it ideal for meal prep. Make a batch on Sunday and enjoy fresh, hearty lunches all week long.
- Versatile: You can easily adapt this salad by adjusting the beans, herbs, or add-ins to match your taste. It is the perfect flexible recipe for busy weeks.
The Ingredients
Beans: You will use a combination of the following types of beans for this salad: garbanzo beans, cannellini beans, and kidney beans. This is what makes it a “3-bean salad.”
Red bell pepper: Yes, you will use both jarred roasted bell pepper and crunchy fresh red bell pepper for this salad. They both bring their individual uniqueness to this great salad.
English cucumber: You can use regular cucumber if you would like. I prefer the unique flavor of English cucumbers, however. And, you do not need to peel English cucumbers.
Roasted bell peppers: Grab a jar of roasted red peppers and watch this salad come to life. There’s so much flavor in roasted and jarred peppers that I know you’ll enjoy.
Tomatoes: I prefer to use Roma tomatoes for this recipe. Grape or cherry tomatoes could work, too. Make sure you are using ripe tomatoes for this vegan salad.
Red onion: This ingredient will bring a nice spicy crunch to the salad. You can mince it to keep it from overpowering the salad. It’s a wonderful addition.
Kalamata olives: I like to use kalamata olives but go ahead and use your favorite variety such as black olives.
Parsley: This fresh-tasting herb not only brings flavor but also has healthy benefits. Like most herbs, it may be small but it’s packed with nutrients.
Mint: This fresh herb brings the flavor, no doubt. Mint offers a touch of flavor that really stands out. It also has nutritional benefits, like all herbs.
Lemon: Make sure to use fresh lemon juice for this salad. It really does make a difference. Lemon juice brings a wonderful citrus flavor to this salad.
Olive oil: Grab a high-quality extra-virgin olive oil to toss into this salad alongside the fresh squeeze of lemon.
For the lemon tahini vinaigrette you will need the following ingredients.
Tahini: Find yourself a jar of high-quality brand of tahini. I typically find mine from Trader Joe’s, however you can find it at any local grocery store. It’s never easy to find the aisle it’s on though, so consider warned. LOL.
Lemon juice: Grab a lemon and squeeze half of it into the mason jar. This fresh juice is what brings a fresh flavor to this tahini lemon vinaigrette that you shouldn’t skip.
Apple cider vinegar: There are wonderful health benefits from eating apple cider vinegar. However, feel free to use red wine vinegar if needed. This ingredient brings a tangy vibe to the dressing.
Maple syrup: As always, pure maple syrup is my sweetener of choice 99 percent of the time. That’s because it is not processed and has nutritional benefits, unlike white cane sugar.
Dijon: Please do not replace this with traditional yellow mustard because the flavors are very different. You’ll only use a small amount of this mustard, which will provide a small spice flavor.
Garlic: Fresh minced garlic belongs in dressing and just about anywhere, in my opinion. LOL. One clove will do for this flavorful dressing. Make sure to purchase garlic in organic varieties.
Salt and pepper: Finish off the tahini lemon vinaigrette by sprinkling a dash of salt and pepper. Go until you are satisfied.
Water: This will help thin out the thick dressing to the desired consistency. Tahini is a thick paste that must be thinned out and watered down. This will also help the flavor and texture of the dressing.
Frequently Asked Questions
The recipe calls for chickpeas, cannellini beans, and kidney beans for a classic mix. Red beans and navy beans can work, too. I don’t recommend pinto or black beans for the traditional Mediterranean flavor profile.
Yes, this Easy Vegan Three Bean Mediterranean Salad is naturally gluten-free as long as your beans and other packaged ingredients are certified gluten-free.
Absolutely! This salad is perfect for meal prep. Make it up to 3 days in advance and store it in an airtight container in the fridge. It only gets better as the flavors meld.
Stored in an airtight container, this salad stays fresh and tasty for up to 3–4 days.
Yes. Vegan feta or a sprinkle of nutritional yeast adds great flavor and richness if you like a more savory bite.
This Mediterranean salad is a standalone meal. However, it is a great side dish to these Falafel Stuffed Pita Sandwiches.
The Instructions
Step one: Chop your vegetables, mince the herbs, and rinse and drain the canned beans. Place all of the ingredients except the lemon juice, olive oil, and vinaigrette into a large bowl.
This includes cucumbers, Great Northern Beans, Garbanzo beans, kidney beans, roasted bell pepper, tomatoes, red onion, olives, parsley, and mint.
Step two: Drizzle with olive oil, fresh lemon juice, salt, and pepper, and give it all a toss until everything is evenly coated.
Step three: Make the tahini lemon vinaigrette. Add the following ingredients to a small bowl: tahini, lemon juice, maple syrup, apple cider vinegar, Dijon, garlic, salt, and pepper.
Add filtered water, a tablespoon or two at a time while whisking. Add as much water as you need until it turns from a smooth paste to a thinner creamy texture or until you are happy with the consistency.
Pour it over the salad and toss everything. Enjoy immediately or chill for an hour before serving.
Storage
Store leftovers in an airtight container and in the fridge for up to four days. The salad will remain crunchy, which is one of the perks of this salad, for sure.
Tips + Modifications
Feel free to adjust the bean combination based on what you enjoy most. If there are certain beans you prefer, simply double them and leave out the ones you do not want. Just keep in mind that pinto and black beans do not work as well in this Mediterranean-style salad.
The lemon tahini vinaigrette is optional but highly encouraged. Its creamy, tangy flavor pairs beautifully with the fresh vegetables and beans, giving the salad a richer and more satisfying taste.
If you enjoy cheese, try adding a sprinkle of vegan feta. It adds a nice salty contrast and enhances the Mediterranean flavor profile.
If you like extra crunch, add toasted pine nuts, sunflower seeds, or sliced almonds. These add texture and make the salad feel heartier.
For meal prep, store the salad and dressing separately. This will keep the vegetables crisp and the beans firm for up to four days. When ready to eat, simply shake the dressing and toss it all together.
More Vegan Salads You Will Love
Israeli Couscous Vegetable Salad
The Ultimate Vegan Spring Salad
Easy Cherry Tomato Couscous Salad
Easy Vegan Three-Bean Mediterranean Salad
Equipment
- 1 large salad bowl *for salad
- 1 small bowl *For Tahini Vinaigrette
Ingredients
For the salad
- 1¼ cups sliced and halved English/Persian cucumbers *or 3 small English cucumbers
- 1 (15.5 oz) can of Great Northern beans, rinsed and drained
- 1 (15.5 oz) can of Garbanzo beans, rinsed and drained
- 1 (15.5 oz) can of kidney beans, rinsed and drained
- 1 cup diced roasted red bell pepper from a jar *drain liquid first and then dice
- 1 red bell pepper, diced
- 2 Roma tomatoes, diced
- ½ medium red onion, finely diced
- ½ cup Kalamata olives, drained
- ½ cup fresh minced parsley
- 2 tablespoons fresh minced mint
- 2 tablespoons extra virgin olive oil
- juice from ½ lemon
For the Tahini Lemon Vinaigrette
- ⅓ cup tahini
- juice from ½ a lemon
- 1 tablespoon pure maple syrup
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
- 2-5 tablespoons filtered water
Instructions
- Chop your vegetables, mince the herbs, and rinse and drain the canned beans. Place all of the ingredients except the lemon juice, olive oil, and vinaigrette in a large bowl. This includes cucumbers, Great Northern Beans, Garbanzo beans, kidney beans, roasted bell pepper, tomatoes, red onion, olives, parsley, and mint.
- Drizzle with olive oil, fresh lemon juice, salt, and pepper, and give it all a toss until everything is evenly coated.
- Make the tahini lemon vinaigrette. Add the following ingredients to a small bowl: tahini, lemon juice, maple syrup, apple cider vinegar, Dijon, garlic, salt and pepper.Add filtered water, a tablespoon or two at a time while whisking. Add as much water as you need until it turns from a smooth paste to a thinner creamy texture or until you are happy with the consistency.Pour it over the salad and toss everything. Enjoy immediately or chill for an hour before serving.
