Next time you are wondering what to do with that can of beans in your cupboard, go ahead and give this simple, healthy and naturally oh-so tasty Mediterranean mixed bean salad a try. It’s low fat, high in protein and easy to put together with ingredients that you probably already have on hand.
Full or fresh flavors, this salad is made from four types of beans: red kidney beans, runner beans, navy beans and chickpeas. I used a canned mix, but you can easily use a combination of your favorite beans (canned or freshly made). If you want to turn it into a real meal, then go ahead and add a second can, toss in some avocado or even some sweet corn. I served it up as is. With homemade salmon cakes (Fischfrikadellen) on the side. So good.
For this bean salad, I also used an assortment of organic heirloom cherry tomatoes (love all those colors and fresh flavors!) and a nut/seed mix made from raw pumpkin seeds, sunflower seeds and pine nuts.
I choose to spiralize the cucumber into noodles (love that it seems to transform them into something amazing), but if you don’t already have a spiralizer at home, then just go ahead and chop up the cucumber (and seed it too, if you like).
Mixed bean salad is great for BBQs and Potlucks
Since this salad does so well with letting it sit to develop its flavors, it also makes for a great potluck side (and leftovers the next day!). It also brings me back to thoughts of when we are on holidays and just want to make something simple to eat in a very sparse kitchen (rather than eat out A G A I N) – this is so doable, anywhere, anytime. Even if you are making a meal on a boat! Which reminds me of a fellow blogger here in Hamburg who really knows how to make breakfast, lunch and dinner happen on a boat!
Mediterranean Bean Salad
Low-fat, high protein bean salad recipe with red kidney, runner & navy beans plus chickpeas, cucumber, tomato, parsley, mint, and roasted seeds/nuts. Naturally vegan.
Ingredients
- 1 x 400 g can mixed organic beans, drained and rinsed
- 225 g chopped mini roma tomatoes or cherry tomatoes (or a mix of heirloom, if available)
- 1 English cucumber, seeded and chopped or spiralized
- 1 large garlic clove, minced
- 1 medium red onion, finely chopped
- 1 generous handful chopped fresh parsley, about 1 small bunch
- 2 tablespoons chopped fresh mint
- 1 1/2 tablespoons extra-virgin olive oil
- juice from 1 lemon
- 1/2 teaspoon sea salt
- freshly ground black pepper, to taste
- 1/4 cup mixed seeds/nuts, lightly toasted (25 g)
Method
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In a large bowl, combine the mixed beans, tomatoes, cucumber, garlic, red onion, parsley, and mint.
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For the dressing, in a small bowl, whisk together the olive oil and lemon juice until well combined.
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Pour the dressing over the bean mixture; add the salt and season with freshly ground pepper, to taste. Gently toss. Let sit at room temperature for 30 minutes so the flavors have a chance to meld together. Enjoy!
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