Mediterranean Bean Salad – Protein-Packed, Fresh & Ready in 20 Minutes
This Mediterranean Bean Salad is bursting with fresh herbs, hearty beans, and a tangy lemon-garlic dressing. Perfect for meal prep or a quick lunch in under 20 minutes!
Ingredients
- 1 can 400g chickpeas, rinsed and drained
- 1 can 400g red kidney beans, rinsed and drained
- 1 cup cucumber diced
- 1/2 cup red onion finely chopped
- 1/2 cup cherry tomatoes halved
- 1/2 cup celery finely chopped
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh cilantro chopped (optional)
- 1/4 cup extra-virgin olive oil
- Juice of 1 large lemon
- 1 garlic clove minced
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
- Prepare the beans: Rinse and drain both chickpeas and kidney beans. Place them in a large mixing bowl.
- Chop the veggies: Dice cucumber, onion, celery, and halve the cherry tomatoes. Add to the bowl.
- Add fresh herbs: Toss in chopped parsley and cilantro (if using).
- Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper.
- Combine: Pour the dressing over the salad and toss everything together until well coated.
- Chill or serve: Let it sit for 10–15 minutes for the flavors to blend, or serve immediately.
- Enjoy: Serve as a main dish or as a side to grilled meat or fish.
Notes
Why You’ll Love This Salad
- High in protein & fiber – thanks to the chickpeas and beans
- Meal prep friendly – holds well in the fridge for 2–3 days
- Packed with fresh herbs – gives a vibrant, zesty flavor
- Ready in under 20 minutes – no cooking required
- Simple pantry staples – most ingredients are likely already in your kitchen
Variations or Add-Ins
- Add diced avocado for a creamy texture
- Crumble feta cheese for a salty, tangy boost
- Mix in olives or capers for a briny flavor punch
- Use white beans instead of kidney beans for a milder taste
- Add cooked quinoa to turn it into a grain salad