Tuesday, April 4, 2017

Mediterranean Style Three-Bean Salad

Beans are under appreciated in the American diet.  A budget friendly staple packed with fiber and plant based protein, not to mention a list of vitamins and minerals (Vitamin B6, Potassium, folate, magnesium etc...).  It's recommended we consume 25 mg of fiber each day.  A half-cup of cooked beans delivers a whopping 10 mg!  

So, why don't we eat more beans? Some will say they cause issues.....I say, add beans to your regular diet and the issues will go away. 

This Mediterranean inspired bean salad is tasty, super healthy and is loaded with a variety of beans, tomatoes, cucumbers, red onion, feta cheese, parsley, cilantro and tossed with a light lemon-olive oil vinaigrette.  This makes for a beautiful summer salad or as an entree with crusty bread.




Mediterranean Style Three-Bean Salad
Serves 4-6


Ingredients:
15 oz. red kidney beans, rinsed and drained
15 oz. black beans, rinsed and drained
15 oz. garbanzo beans, rinsed and drained
Pint cherry tomatoes, halved
Small red onion, diced
1 English cucumber, seeded and diced
1/2 cup fresh parsley, chopped
1/2 cup fresh cilantro, chopped
3 oz. crumbled feta cheese (generous handful)

For the dressing:
Juice from 1 lemon, more if desired
2 cloves garlic, minced
1 teaspoon Dijon mustard
3-4 Tablespoons olive oil (or more to taste)
Salt and fresh ground black pepper to taste

Directions:
In a large bowl, add beans, cherry tomatoes, red onion, cucumber, parsley, cilantro and feta cheese.

In a small bowl, or a mason jar with a lid.  Add lemon juice, garlic, Dijon mustard, olive oil, salt and fresh ground black pepper. Whisk (or shake) all the ingredients together until well blended.

Add dressing to salad.  Toss. Chill for about an hour.  Serve.


21 comments:

Angie Schneider said...

I love beans and all sorts of legumes. This is a lovely salad. Thanks for sharing, Velva.

Rambling Tart said...

That looks absolutely scrumptious! I do love a good bean salad. :-)

From the Kitchen said...

This looks like summer on a plate!

Best,
Bonnie

Pam said...

Great, Velva! This is definitely my kind of bean salad! And the dressing is perfect for it. Thanks for the recipe!

That Girl said...

This seems like the perfect side to bring to a summer barbeque.

Susan Sevig said...

Absolutely perfect and so good.

SLMCF said...

I will try it tomorrow!

All That I'm Eating said...

This sounds so good, this is just the sort of thing I like to take for lunch to work.

SavoringTime in the Kitchen said...

The more beans the merrier in my mind :) What a wonderful, fresh-tasting salad, Velva!

Sue/the view from great island said...

This is my favorite kind of salad, I could eat it all week long!

grace said...

beans have never failed to give me "issues," as you so delicately put it, but i continue to eat them and love them regardless. :)

Karen (Back Road Journal) said...

Definitely a nice salad for summer although for those of us living in Florida, it would be good anytime of the year. :)

Kitchen Riffs said...

Love beans! And at this time of the year a bean salad is SO appealing. This looks terrific -- thanks so much.

Merryn@merrynsmenu said...

This is such a lovely combination of beans. I love the addition of cilantro and feta cheese it tops it off nicely plus it presents so well 8)

~~louise~~ said...

Loving all the fabulous ingredients in this salad Velva! I'm a huge bean lover as of late, packed with soooooooo much healthy goodness and NOW yummy too!!! Thank you so much for sharing...

Marcelle @ A Little Fish in the Kitchen said...

We actually eat beans pretty often because my kids genuinely like them! :) I love the combination of flavors in your three-bean salad recipe, Velva. I think this is great dish for upcoming warm weather months!!

Tina said...

You are so correct, people don't apprecyhiw beans can enhance a diet. We eat them for protein and of course, because we like the taste. Great salad. Marking that recipe down now.

Rhodesia said...

I love three bean salad and this sounds very yummy. Hope you are well Diane

Amy (Savory Moments) said...

We love beans around our house and eat them a lot! This salad looks delicious.

Gerlinde de Broekert said...

I love this salad and used to make a similar version, thanks for recipe . I will make it as soon as I get home.

Tricia Buice said...

I often forget about bean salads and appreciate the reminder! This sounds wonderful and I agree - having beans regularly will ease the other issues over time. My husband will love this recipe - thank you!

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