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.
Servings: 8 cups
Calories: 355kcal
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.
Notes
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.
Nutrition
Serving: 1cup | Calories: 355kcal | Carbohydrates: 48g | Protein: 17g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 393mg | Potassium: 822mg | Fiber: 14g | Sugar: 6g | Vitamin A: 1128IU | Vitamin C: 43mg | Calcium: 125mg | Iron: 6mg