This Mediterranean Bean Salad is a fresh, protein rich recipe inspired by Greek flavors that makes healthy eating easy, satisfying, and full of vibrant flavor.
For more easy Mediterranean diet friendly recipes, check out our lentil pumpkin stew, Mediterranean pasta, dense white bean salad, and spinach lentil soup.
A Fresh and Satisfying Way to Eat More Plants
Louise and I spend part of the year in Pesaro, a charming city on Italy’s eastern Mediterranean coast, just across the sea from Greece 🌊. When we crave Greek food, we sometimes hop on the overnight ferry from Ancona, and by morning, we’re in Greece, ready to enjoy our favorite Greek salad for lunch under the sun.
That simple, vibrant meal inspired this Mediterranean Bean Salad. It’s our way of bringing those flavors back home to Pesaro.
Here we added beans and chickpeas to make it more filling, protein-rich, and fiber-packed, perfect as a wholesome meal for lunch or dinner.
This Greek-inspired salad celebrates everything we love about Mediterranean-style eating. Fresh veggies, olive oil, lemon, and simple ingredients that make every bite bright, nourishing, and satisfying 🥗.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Chickpeas: use canned chickpeas for quick preparation, or dried ones that you soak overnight and cook until tender. You can also use white beans or lentils instead for a fiber rich salad bowl.
- Black beans: choose canned beans for convenience, or dried black beans that you soak and boil until soft. Try kidney beans or pinto beans for variety.
- Cherry tomatoes: give sweetness and color. Use grape tomatoes or diced Roma tomatoes if that’s what you have.
- Cucumber: adds crunch and freshness. Substitute zucchini or diced celery for a similar texture.
- Green bell pepper: brings a crisp bite and vibrant flavor. Use red or yellow peppers for a sweeter taste.
- Green onions: give a mild, fresh flavor. Substitute finely chopped red onion or shallot.
- Flat-leaf parsley: adds brightness. Try cilantro, basil, or fresh mint for a twist.
- Kalamata olives: add briny depth. Black olives or capers also work beautifully.
- Feta cheese: provides creamy saltiness. For a dairy-free option, try flavor packed sun-dried tomato or creamy avocado. You can also add both feta and sun-dried tomatoes.
For the dressing
- Red wine vinegar: tangy brightness. Apple cider or white wine vinegar also work.
- Lemon juice and zest: fresh acidity. Use bottled lemon juice in a pinch.
- Dijon mustard: emulsifies the dressing. Yellow or whole grain mustard substitute.
- Honey: gentle sweetness. Try maple syrup or agave for a vegan option.
- Dried oregano: classic Greek aroma. Italian seasoning or thyme is okay.
- Sumac: optional citrusy sparkle. Skip it if you do not have it.
How to Make Mediterranean Bean Salad
Step 1: Make the dressing
In a medium bowl, whisk together the olive oil, vinegar, lemon juice, mustard, honey, oregano, salt, and pepper until smooth. This is the flavor base that makes your healthy Mediterranean salad recipe taste bright and balanced.
Step 2: Marinate the beans
Add the drained and rinsed chickpeas and black beans to the dressing and toss well. Let them marinate while you prep the veggies. Even 10 minutes helps them soak up flavor and removes that canned taste.
Step 3: Chop the veggies and herbs
Dice the tomatoes, cucumber, bell pepper, and green onions, then finely chop the parsley. Add everything to a large salad bowl with Kalamata olives.
Step 4: Combine and serve
Pour the marinated beans and dressing over the veggies, then toss until everything is coated. Crumble in the feta if you like, or skip it for a dairy free option.
Enjoy your salad right away or chill it for later. It keeps beautifully for an easy make ahead lunch and tastes amazing with warm pita bread.
Tips
- Rinse the beans well: washing canned beans under cold water removes extra salt and improves texture for any high protein vegetarian salad.
- Rinse feta to reduce salt: if you are on a low-sodium diet you can give the feta a quick rinse in cold water to lower sodium while keeping creamy texture.
- Marinate for flavor: letting the beans sit in the dressing while you chop the veggies infuses them with brightness and depth.
- Use fresh herbs: parsley or mint adds a burst of freshness that makes this a Greek inspired salad full of Mediterranean flavor.
- Balance the dressing: taste before serving and adjust the lemon juice, vinegar, or honey until it feels perfectly balanced to you.
- Chop evenly: keep veggies in similar bite sized pieces for the best texture and presentation.
- Make it a meal: add cooked quinoa, bulgur, or couscous for extra fiber and substance.
- Serve with pita or bread: it turns a simple salad into a satisfying lunch or light dinner.
Frequently Asked Questions
Yes, it keeps well in the fridge for up to three days, making it perfect for an easy make ahead lunch or quick dinner.
Absolutely. Rinsing removes excess salt and starch, giving the salad a cleaner taste and better texture.
Yes, you can swap in kidney beans, white beans, or lentils for variety and still enjoy a fiber rich salad bowl.
Try chopped sun-dried tomatoes in oil, vegan feta, diced avocado, or leave it out entirely for a dairy free version.
Add cooked quinoa, bulgur, or couscous for extra substance while keeping it light and balanced.
Definitely. It’s a crowd pleaser and looks beautiful on any table.
More Healthy Dinner Ideas
- Chopped chickpea salad with creamy dressing
- Mediterranean quinoa salad with marinated chickpeas
- Quick lentil soup
- Mediterranean pumpkin soup
- Greek chickpea patties
- Spiced lentil soup
- Smashed broccoli pasta
- Mediterranean mushroom pasta
If you tried this Mediterranean Bean Salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Bean Salad (Greek-Inspired & High-Protein)
Ingredients
- 1 can chickpeas 15 oz / 400 g or 1½ cups / 250 g cooked
- 1 can black beans 15 oz / 400 g or 1½ cups / 250 g cooked
- 2 cups cherry tomatoes halved
- 1½ cups cucumber diced
- 1 cup green bell pepper diced
- 2 green onions thinly sliced
- ½ cup flat-leaf parsley or cilantro – chopped
- ½ cup Kalamata olives pitted
- 4 ounces feta cheese crumbled or chopped sun-dried tomatoes or both
For the Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar or apple cider vinegar
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard or yellow mustard
- 1 tablespoon honey
- 1 teaspoon dried oregano + 1 teaspoon sumac totally optional
- ½ teaspoon salt or more to taste + black pepper
Instructions
- Make the dressing: Whisk 4 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and pepper in a medium bowl until smooth. This creates the flavorful base for the salad.
- Marinate the beans: Drain and rinse 1 can chickpeas and 1 can black beans add them to the dressing and toss well. Let them sit while you chop the veggies so they absorb the flavor and lose the canned taste.
- Prepare the veggies: Chop 2 cups cherry tomatoes, 1½ cups cucumber, 1 cup green bell pepper, 2 green onions, and ½ cup flat-leaf parsley. Add them all to a large bowl with ½ cup Kalamata olives.
- Combine and serve: Pour the marinated beans and dressing over the veggies and toss to coat evenly. Add 4 ounces feta cheese if you like. Serve right away or chill for later. It also tastes great with warm pita bread.
Notes
- Chickpeas → white beans or lentils; use canned for quick prep or dried after soaking.
- Black beans → kidney or pinto beans; canned for ease or dried after soaking.
- Cherry tomatoes → grape or Roma tomatoes for the same sweetness and color.
- Cucumber → zucchini or diced celery for similar crunch and freshness.
- Green bell pepper → red or yellow peppers for a sweeter, milder flavor.
- Green onions → red onion or shallot for a stronger bite.
- Flat-leaf parsley → cilantro, basil, or fresh mint for a new twist.
- Kalamata olives → black olives or capers for the same briny flavor.
- Feta cheese → avocado or sun-dried tomatoes for creamy or tangy depth.
- Rinse the beans well: washing canned beans removes extra salt and gives a better texture.
- Rinse feta to reduce salt: a quick rinse in cold water lowers sodium while keeping it creamy.
- Marinate for flavor: let the beans soak in the dressing while you chop the veggies for extra taste.
- Use fresh herbs: parsley or mint brings bright Mediterranean flavor to every bite.
- Balance the dressing: taste and adjust lemon juice, vinegar, or honey until it feels just right.
- Chop evenly: cut veggies into similar sizes for the best look and texture.
- Make it a meal: mix in quinoa, bulgur, or couscous for more fiber and fullness.
- Serve with pita or bread: perfect for scooping and turning it into a complete meal.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
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I need this receipt
Hi Nico, the photo shows sundried tomatoes and cherry tomatoes. Do you use sun dried in this recipe and if so, how do you prepare them? Soak? Chopped, chopped after soaking?
Thanks!
Hi Mary Ann! Louise here – yes, we suggest sun-dried tomatoes as an optional add-in (with or instead of feta).
We use sun-dried tomatoes in oil: drain, pat dry, and chop about ⅓–½ cup. Stir them in with the veggies and olives.
The cherry tomatoes in the photo are fresh; just halve them per the recipe.
They add a lovely sweet–tangy note and work beautifully alongside (or in place of) the feta. I hope this helps?
Kindest, Louise