Mediterranean Three Bean Salad

A vegan Mediterranean-inspired Three Bean Salad recipe with lemon-garlic dressing and fresh herbs. So satisfying and filled with protein and fiber. Plus it's a great make-ahead dish for picnics, potlucks, meal prep, and take-along lunches! (Vegan, gluten-free, oil-free option.)

This Mediterranean-style bean salad is filled with bright, fresh flavors.

It combines a three bean medley of kidney beans, black beans, and garbanzo beans which are a good source of protein and fiber.

Then it is tossed with a lemon dressing and fresh herbs. (Plus cucumber and tomato to help hydrate and refresh!)

Ingredients for Mediterranean Bean Salad

For this recipe you will toss together in a large bowl:

• Red kidney beans + garbanzo beans (chickpeas) + black beans
• Roma tomato: Or you can substitute grape tomatoes or cherry tomatoes for a richer, sweeter flavor.
• Red onion: Or use green onion for a milder taste.
• Cucumber: Most of the time I use hothouse/English cucumbers because they are often more flavorful and have a thin peel. However, garden cucumbers work well too.
• Fresh parsley + fresh cilantro: Or other herbs like oregano.
• Lemon juice: You will need 3 tablespoons which is about one lemon for this recipe.
• Fresh garlic clove
• Red wine vinegar
• Olive oil: This is completely optional, and you can simply omit for an oil-free version.

Tip: A teaspoon of Dijon mustard would also be a tasty addition to whisk into the dressing!

Customizing

Beans + veggies: Add cannellini beans, red bell pepper (or roasted bell peppers), avocado, kalamata olives, etc.

Vegan cheese: Top your bowl with vegan feta cheese crumbles before serving if desired.

Serving

This is a great side dish or main dish. Plus you can make it ahead of time for picnics, potlucks, meal prep, and take-along lunches. (Especially because it tastes even better after it chills.)

Storing

Store leftovers in an airtight container in the refrigerator. We find they keep well for about 4-5 days.

Tip: Re-stir the salad before serving because some dressing will settle at the bottom.

For more inspiration, also browse all bean recipes or parsley recipes.

Mediterranean Three Bean Salad

Refreshing, protein-packed Three Bean Salad with a bright lemony dressing & fresh herbs. Great for meal prep and take-along lunches!

5 from 4 votes

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Prep Time: 20 minutes

Total Time: 20 minutes

Author: Kaitlin - The Garden Grazer

Course: Salad

Cuisine: Gluten-Free, Oil-Free Option, Vegan

Servings: 6 medium bowls

US CustomaryMetric

Ingredients

• 15 oz. can red kidney beans
• 15 oz. can garbanzo beans
• 15 oz. can black beans
• 3 roma tomatoes (or grape/cherry)
• 1/2 small red onion (or green onions)
• 1 cucumber
• 1/2 cup fresh parsley (or less to taste)
• 1/2 cup fresh cilantro (or less to taste)

For the lemon-garlic dressing:

• 3 Tbsp. lemon juice (about 1 lemon)
• 1-2 cloves garlic, minced
• 1 Tbsp. red wine vinegar
• 1 Tbsp. olive oil (omit for oil-free)
• Salt to taste

Instructions

• Rinse and drain beans. Add to a large mixing bowl.
• Dice tomato and cucumber. Finely dice red onion. Roughly chop herbs, large stems removed. Add to bowl.
• In a small bowl, add dressing ingredients and stir to combine.
• Pour dressing over salad and toss well.
• Add more lemon juice, vinegar, or salt to taste if desired.
• Can serve immediately, but best after it chills in the fridge. (Simply re-stir before serving as some dressing will settle.)

Notes

Storing: Store in an airtight container in the fridge for 4-5 days.

Herbs: If you don't care for cilantro, use 1 cup parsley (or vice versa). This has a lot of herbs, so decrease if desired.

Other additions: Add avocado, bell pepper, kale, etc.

Nutrition Per Serving (Estimate)

Nutrition Facts

Mediterranean Three Bean Salad

Amount per Serving

Calories

229

% Daily Value*

Fat

 

4

g

6

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

2

g

Potassium

 

722

mg

21

%

Carbohydrates

 

37

g

12

%

Fiber

 

13

g

54

%

Sugar

 

4

g

4

%

Protein

 

13

g

26

%

Vitamin A

 

823

IU

16

%

Vitamin C

 

26

mg

32

%

Calcium

 

96

mg

10

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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If you are enjoying this vegan Mediterranean Bean Salad recipe, also check out:

• Chickpea Salad with Lemon-Basil Dressing
• Avocado Corn Salad with Cucumber
• White Bean Tomato Salad (10 Minute)

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