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    Home » Recipes » Salad

    Mediterranean Three Bean Salad

    Apr 30, 2016 by Kaitlin

    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.)

    Mediterranean bean salad with herbs and lemon in a small bowl

    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!)

    Fresh chopped ingredients in a bowl for salad

    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!

    Ingredients for three bean salad in a glass bowl before mixing

    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.

    Bowl of Mediterranean three salad with beans, herbs, and lemon

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

    Mediterranean bean salad with herbs and lemon in a small bowl

    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
    Print Recipe Pin Recipe Comment
    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

    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.
    Did you make this recipe?Leave a star rating or comment below!

    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)

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Salad Recipes

    • Roasted Red Pepper Dressing (Oil-Free)
    • Roasted Chickpea Salad with Hummus
    • Asian-Style Kale & Tofu Salad with Peanut Dressing
    • Quinoa Chickpea Salad with Dill Dressing

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Christine Jordon

      June 06, 2021 at 4:46 pm

      5 stars
      This was delicious!! This is going to become a summer star for us.

      Reply
      • Kaitlin

        June 06, 2021 at 6:12 pm

        Lovely to hear, Christine! Thanks so much for giving it a try and sharing your kind feedback. Wishing you a wonderful summer! -Kaitlin

        Reply
    2. Eli

      April 20, 2018 at 5:38 pm

      Can I substitute the red wine vinegar with balsamic vinegar?

      Reply
      • Kaitlin | The Garden Grazer

        April 24, 2018 at 5:10 pm

        Sure! It'll change the taste but should work fine.

        Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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