This Mediterranean Bean Salad is bright, hearty, and ready in minutes. It mixes creamy chickpeas and tender kidney beans with crisp cucumber, sweet cherry tomatoes, briny Kalamata olives, and salty feta. The dressing is simple—olive oil, red wine vinegar, and oregano—so the fresh flavors shine. If you enjoy easy, make-ahead salads, try this alongside a creamy healthy tuna pasta salad for a satisfying spread.
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
Approximate per serving (1/4 of recipe):
- Calories per serving: 240 kcal
- Protein: 7.5 g
- Carbohydrates: 22 g
- Fat: 11 g
- Fiber: 7 g
- Sugar: 2.5 g
- Sodium: 420 mg
Why Make This Mediterranean Bean Salad
This salad is quick, nourishing, and full of texture. Beans add a creamy, slightly nutty bite. Fresh cucumber and tomatoes give a cool crunch. Olives and feta add salty, savory notes that balance the tangy red wine vinegar. It smells bright and herby from the oregano and olive oil. Make it for weeknight dinners, potlucks, or as meal prep for easy lunches.
How to Make Mediterranean Bean Salad
You’ll use canned beans for speed and fresh veggies for brightness. Rinsing the beans keeps the salad light. Chop the veggies to a similar size so every bite has a mix of textures. Toss gently to keep the feta pieces intact. Chill for at least 15 minutes to let flavors meld, or serve right away for a fresher crunch.
Ingredients:
- 1 can of chickpeas, rinsed and drained
- 1 can of kidney beans, rinsed and drained
- 1 cup of cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup of Kalamata olives, pitted and sliced
- 1/4 cup of feta cheese, crumbled
- 2 tablespoons of olive oil
- 1 tablespoon of red wine vinegar
- 1 teaspoon of dried oregano
- Salt and pepper to taste
Directions:
Step 1: Preparation
Drain and rinse both cans of beans well to remove canning liquid. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, pit and slice the Kalamata olives if needed, and crumble the feta. Place all prepared vegetables and beans into a large mixing bowl.
Step 2: Mixing
In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper until the dressing looks smooth and slightly glossy. Pour the dressing over the salad ingredients in the large bowl.
Step 3: Cooking
No cooking is required for this salad. If you prefer warmed beans, briefly sauté drained beans in a tablespoon of olive oil for 2–3 minutes, then let them cool slightly before adding to the salad. Otherwise, proceed with the raw, chilled ingredients.
Step 4: Finishing
Toss the salad gently to coat everything with the dressing and to distribute the feta without breaking it up too much. Taste and adjust salt and pepper. Serve chilled or at room temperature. Let the salad sit 15–30 minutes if you want the flavors to meld.
How to Serve Mediterranean Bean Salad
Serve this salad as a side with grilled chicken, fish, or roasted vegetables. It works well on a picnic or buffet. Spoon it over baby greens for a larger salad, or tuck into pita bread for an easy wrap. Garnish with extra feta and a drizzle of olive oil for a polished look.
How to Store Mediterranean Bean Salad
- Refrigerator: Store in an airtight container for 3–4 days. The salad softens over time as the dressing continues to marinate the vegetables and beans.
- Freezer: Not recommended—feta and fresh veggies lose texture when frozen.
- Tip: If you plan to store it, keep extra dressing separate and add before serving to keep cucumber and tomatoes firmer.
Expert Tips for Perfect Mediterranean Bean Salad
- Rinse beans well to reduce excess sodium and keep the salad light.
- Cut vegetables into similar sizes so each bite has balanced texture and flavor.
- Use good-quality olive oil for better aroma and mouthfeel.
- Add lemon zest or a squeeze of lemon for extra brightness.
- If feta is very salty, rinse lightly or reduce added salt.
- For a creamier texture, mash a small portion of the chickpeas against the bowl before tossing.
Delicious Variations
- Greek-style: Add chopped bell pepper and a tablespoon of chopped fresh parsley.
- Spicy kick: Stir in 1/4 teaspoon red pepper flakes or a dash of hot sauce.
- Herby boost: Swap dried oregano for a tablespoon of chopped fresh oregano or basil.
- Protein boost: Add cooked quinoa or a drained can of cannellini beans instead of kidney beans.
- Vegan option: Omit feta or use a plant-based feta alternative.
Frequently Asked Questions
Q: Can I use dried beans instead of canned?
A: Yes. Soak and cook dried beans until tender, then cool before using. Dried beans have a firmer texture and less sodium.
Q: How long should I chill the salad before serving?
A: Chill for at least 15–30 minutes to let flavors meld. You can also serve it immediately for a fresher crunch.
Q: Will the salad become soggy if stored overnight?
A: It will soften but should still be tasty. To keep textures better, store dressing separately and add it just before serving.
Q: Can I change the vinegar?
A: Yes. White wine or lemon juice work well. Taste and adjust the amount to keep the balance bright.
Q: Is this salad gluten-free and vegetarian?
A: Yes. It’s naturally vegetarian and gluten-free. For vegan, omit the feta or use a vegan cheese substitute.
Q: How can I reduce the sodium?
A: Rinse canned beans well, use low-sodium canned beans, reduce or omit added salt, and choose low-sodium feta or rinse the feta briefly.
Conclusion
This Mediterranean Bean Salad is an easy, colorful dish that balances creamy beans, crunchy vegetables, and salty feta for a bright, satisfying bite. It’s ideal for quick lunches, potlucks, and light dinners. For more inspiration and a similar make-ahead salad idea, check out Mediterranean Bean Salad {perfect for meal prep & potlucks!}. Give it a try—you’ll enjoy how simple and versatile it is.
Print
Mediterranean Bean Salad
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A bright, hearty salad mixing creamy chickpeas, tender kidney beans, crisp cucumber, sweet cherry tomatoes, briny Kalamata olives, and salty feta with a simple dressing.
Ingredients
- 1 can of chickpeas, rinsed and drained
- 1 can of kidney beans, rinsed and drained
- 1 cup of cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup of Kalamata olives, pitted and sliced
- 1/4 cup of feta cheese, crumbled
- 2 tablespoons of olive oil
- 1 tablespoon of red wine vinegar
- 1 teaspoon of dried oregano
- Salt and pepper to taste
Instructions
- Drain and rinse both cans of beans well. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, pit and slice the Kalamata olives if needed, and crumble the feta. Place all prepared vegetables and beans into a large mixing bowl.
- In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper until smooth. Pour the dressing over the salad ingredients in the large bowl.
- No cooking is required for this salad. If you prefer warmed beans, briefly sauté drained beans in a tablespoon of olive oil for 2–3 minutes, then let them cool before adding to the salad.
- Toss the salad gently to coat everything with the dressing and to distribute the feta. Taste and adjust salt and pepper. Serve chilled or at room temperature, letting it sit for 15–30 minutes if you want the flavors to meld.
Notes
For an extra twist, add lemon zest or reduce added salt if feta is salty. Store in an airtight container for 3–4 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 240
- Sugar: 2.5g
- Sodium: 420mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 7g
- Protein: 7.5g
- Cholesterol: 15mg
