Easy Vegan Three Bean Mediterranean Salad

Once you try this vegan Mediterranean-inspired 3-bean vegan salad, you’ll fall in love with its texture, heartiness, and flavor. It’s easy to make and perfect for meal prepping. If you like beans and fresh food, you love this salad with a Mediterranean flair. 

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. We can learn a thing or two from these zones, for sure. 

Their healthy diet inspires this Easy Vegan Three Bean Mediterranean Salad. It’s packed with crunchy vegetables, flavorful spices and herbs, and is filled with protein thanks to the three-bean combination. You will find nothing but whole foods in this simple salad. 

Why Are Beans So Good For You?

Beans are a healthy source of fiber, protein, iron, folate, and calcium. They are made up of phytonutrients which include antioxidants, that keep your immune system healthy. They are considered “nature’s perfect food” by many.

While they are known to cause gas, they are actually good for gut health. It’s no wonder they are a staple in the Mediterranean diet which is known as one of the healthiest diets around.

You Are Going To Love This Salad

It’s healthy: If you are looking for a healthy side dish, you have come to the right place. Packed with protein, vegetables, and fresh herbs, this is a healthy and hearty Mediterranean bean salad that will become a staple in your house. 

It’s tasty: It’s packed with flavor from garlic, fresh crunchy vegetables, and herbs like parsley and mint. You will be hooked on this salad once you try it, I am sure of it.

It’s easy: You can whip up this salad in 20 minutes or less. It’s the perfect last-minute main dish or a quick and tasty side dish for dinner. It’s made with simple ingredients only. 

It’s a meal prep staple: What a great recipe for meal prep. Make this on Sunday night for several days’ worth of lunch. There’s nothing like turning to the fridge to find a fresh, crunchy, and hearty salad waiting for you!   

The Ingredient List

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. 

Lemon tahini vinaigrette: This delicious vinaigrette will transform this healthy bean salad into the perfect side dish. It’s one of my favorite dressings and it is the perfect addition to this dish.

How To Make This Salad

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 tahini lemon vinaigrette into a large bowl. 

Step two: Drizzle with olive oil, fresh lemon juice, salt, and pepper, and give it all a toss until everything is evenly coated. Last, add the tahini lemon vinaigrette and toss one more time when you are ready to serve.

How to Store Leftovers

Grab a mason jar or an airtight container and store leftovers 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 

If you are missing a variety of beans, no problem. Simply double one variety. 

The lemon tahini vinaigrette is optional, however, I highly recommend adding it to this salad. It is creamy and delicious and will really bring out the flavors of this salad.

For the cans of beans, I recommend using a combination of any white bean variety as well as kidney beans. I do not recommend pinto beans or black beans.

If you are into cheese, I recommend adding feta cheese to this salad or if you are vegan you can find a vegan version. 

Other Vegan Salads You Will Love

Vegan Version of the Famous Jennifer Aniston Viral Salad: It’s packed with fresh veggies and herbs, chickpeas for plant-based protein, and tossed in lemon juice and olive oil. 

Vegan Asparagus Kale Salad with Balsamic Vinaigrette: It’s a mix of sweet and savory, is packed with delicious vegetables, and is tossed in a homemade balsamic vinaigrette.

Enjoy!

XOXO

Michelle