Mediterranean Bean Salad

Bean Salad is a quick and very tasty dish, excellent for summer. It can be prepared in very little time and is perfect to eat both as a side dish, for any family lunch or dinner, or as a main dish, if accompanied by fragrant slices of toasted bread or a portion of rice, spelt or quinoa.

Here, for a super quick version, we used canned beans, in particular chickpeas, cannellini beans and borlotti beans and, after draining them from the preserving liquid, we simply enriched them with cherry tomatoes cut in wedges, songino lettuce leaves and red onion, cut into thin rounds. All seasoned with an aromatic blend of extra virgin olive oil, salt, pepper, basil and fresh mint: for a tasty and fragrant dish, ideal to put in the lunchbox, for a meal out of the house, or distribute in individual bowls and bring to the table as a tasty finger food at brunch time, or during a backyard barbecue.

What is a Mediterranean Bean Salad?

Bean salads have been a part of American cuisine for centuries, with beans native to the Americas. As canned beans became widely available in the mid-20th century, bean salads grew popular for their convenience and affordability. Typically made with a mix of beans like kidney, garbanzo, and green beans, these salads are often dressed with vinaigrette or mayonnaise and are a common feature at picnics and potlucks.

Mediterranean bean salads gained popularity in the U.S. during the 20th century as interest in global flavors and health-conscious diets grew. These salads usually feature beans like chickpeas or lentils, combined with vegetables like cucumbers and tomatoes, and dressed with olive oil, lemon, and herbs. They are valued for their fresh, healthy ingredients and their connection to the Mediterranean diet, which emphasizes plant-based eating.

Pro Tips for The Best Mediterranean Bean Salad

• For the most vibrant flavor, use fresh vegetables like cucumbers, tomatoes, and red onions. Fresh herbs like parsley or basil can make a huge difference in taste.
• Since the dressing is simple and relies on olive oil, select a high-quality extra virgin olive oil for a rich, authentic flavor.
• After mixing the salad, allow it to rest in the refrigerator for at least 30 minutes. This gives the flavors time to meld together and enhances the overall taste.
• If you're using canned beans, make sure to rinse them thoroughly to remove any excess salt and preservatives, which can affect the flavor.

What Are The Best Beans to Put in a Salad?

The best beans for a salad are those that hold their shape and offer a variety of textures and flavors. Popular choices include chickpeas (garbanzo beans), kidney beans, black beans, and cannellini beans.

What Else Can I Put in This Bean Salad?

If you prefer, you can enrich the salad with lentils and chickling peas or you can make it even more complete by adding extra ingredients such as canned tuna, sliced ​​olives, crumbled feta, smoked salmon. If you don't particularly like the flavor of mint, you can replace it with parsley or you can give a citrus note with a splash of lemon juice.

How to Prevent Bean Salad From Getting Soggy?

To prevent bean salad from getting soggy, avoid soaking the beans in the dressing for too long. If you're using canned beans, be sure to rinse and drain them thoroughly to remove excess moisture. You can also add the dressing just before serving to keep the salad crisp.

What Can I Serve This Bean Salad With?

This Mediterranean bean salad pairs wonderfully with grilled meats like chicken, lamb, or fish, making it a great side dish for barbecues or dinner parties. It also complements vegetarian dishes such as roasted vegetables, falafel, or hummus. For a lighter meal, serve it with crusty bread or pita for dipping, or enjoy it on its own for a fresh, healthy lunch.

Can I Make It Ahead of Time?

Yes, you can make Mediterranean bean salad ahead of time! In fact, it's often better when allowed to sit for a few hours or overnight, as the flavors have time to meld. Just make sure to store the salad in an airtight container in the refrigerator. If you're adding a dressing, it's best to keep it separate until just before serving to prevent the salad from becoming too soggy.

Does It Freeze Well?

Bean salad doesn't freeze well, as the texture of the beans and vegetables can become mushy once thawed. Freezing can also affect the freshness of the ingredients, particularly the cucumbers, tomatoes, and herbs, which may lose their crispness and flavor.

How to Store Any Leftovers

To store leftover bean salad, place it in an airtight container and refrigerate it. It will typically stay fresh for up to 3-4 days. If you've already mixed in the dressing, the salad may become slightly soggy over time, but it will still be tasty. For best results, store the dressing separately and add it just before serving to maintain the salad's texture.

How to Make Mediterranean Bean Salad

Drain the cannellini beans and transfer them to a large bowl.

Proceed in the same way with the chickpeas.

Drain the borlotti beans well and add them to the rest of the ingredients.

Mix with a spoon.

Finely chop the mint and fresh basil.

Transfer the chopped aromatic herbs into a small bowl and add a drizzle of extra virgin olive oil.

Season with salt and pepper.

Wash and dry the cherry tomatoes, and divide them into quarters.

Add the lamb's lettuce to the bowl with the legumes.

Add the cherry tomatoes too.

Add the red onion cut into thin slices.

Dress the salad with the prepared emulsion.

Mix well.

Enjoy!