Mediterranean Bean Salad Recipes

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MEDITERRANEAN BEAN SALAD

This is an easy, healthy salad that is a great side dish to BBQ chicken, beef or fish! It can also be easily adapted to a Tex-Mex style by changing the lemon to lime, parsley to cilantro and adding ground cumin and/or chili powder! Be sure to add the lemon zest (or lime zest) as this really adds a ZING to the salad!

Provided by sourdough girl

Categories     Salad     Beans

Time 2h20m

Yield 4

Number Of Ingredients 9



Mediterranean Bean Salad image

Steps:

  • In a large bowl, stir together the garbanzo beans, kidney beans, lemon juice and zest, tomato, onion, parsley, capers, olive oil and salt. Cover, and refrigerate for about 2 hours, stirring occasionally, before serving.

Nutrition Facts : Calories 328.9 calories, Carbohydrate 46.6 g, Fat 12 g, Fiber 13.4 g, Protein 12.1 g, SaturatedFat 1.6 g, Sodium 874.1 mg, Sugar 1.3 g

1 (15.5 ounce) can garbanzo beans, drained
1 (15 ounce) can kidney beans, drained
1 lemon, zested and juiced
1 medium tomato, chopped
¼ cup chopped red onion
½ cup chopped fresh parsley
1 teaspoon capers, rinsed and drained
3 tablespoons extra virgin olive oil
½ teaspoon salt, or to taste

MEDITERRANEAN-INSPIRED 5-BEAN SALAD

Make this your own with the beans you particularly love. This is about as healthy as it gets.

Provided by Susan

Categories     Salad     Beans

Time 2h15m

Yield 12

Number Of Ingredients 16



Mediterranean-Inspired 5-Bean Salad image

Steps:

  • Drain all beans and transfer to a large bowl. Add celery, onion, bell peppers, olives, parsley, and rosemary.
  • Mix Greek salad dressing and 1 tablespoon honey together. Taste and continue to add more honey as desired. Pour on salad and mix until evenly distributed. Season with salt and pepper.
  • Cover and refrigerate for 2 to 3 hours before serving.

Nutrition Facts : Calories 163.6 calories, Carbohydrate 22 g, Fat 6.3 g, Fiber 7 g, Protein 6 g, SaturatedFat 0.8 g, Sodium 635 mg, Sugar 3.2 g

1 (15 ounce) can black beans
1 (15 ounce) can kidney beans
1 (15 ounce) can green beans
1 (15 ounce) can wax beans
1 (15 ounce) can garbanzo beans
3 stalks celery, chopped
½ medium red onion, chopped
½ cup chopped green bell pepper
½ cup chopped red bell pepper
¼ cup sliced green olives
¼ cup sliced black olives
¼ cup dried parsley
1 tablespoon chopped fresh rosemary
⅔ cup Greek salad dressing
1 tablespoon honey, or more to taste
salt and ground black pepper to taste

MEDITERRANEAN BEAN SALAD

I was on Ediets a few years ago and this was the first recipe that I tried. It is delicious and healthy. When my husband and I sat down to our first Ediet meal,we did not know what to expect. What a great surprise and certainly made the diet easy to follow! It has great presentation and does not look nor taste like diet food. Great for vegetarians! Hope you enjoy!

Provided by Bobtail

Categories     Beans

Time 10m

Yield 1 serving(s)

Number Of Ingredients 12



Mediterranean Bean Salad image

Steps:

  • Microwave frozen corn for 2-3 minutes on high, covered.
  • Stir and let sit for one minute, then drain.
  • Combine all salad ingredients in a bowl.
  • Whisk olive oil, vinegar and pepper in a small bowl.
  • Pour dressing over salad ingredient and toss well.
  • Garnish with cheese before serving.

Nutrition Facts : Calories 479.4, Fat 12.3, SaturatedFat 3.2, Cholesterol 8.9, Sodium 528.2, Carbohydrate 70.4, Fiber 16.8, Sugar 9.1, Protein 28.6

3 cups fresh spinach, chopped or torn into pieces
1 tomatoes, medium,chopped
1/2 onion, small,chopped
1/2 bell pepper, chopped
1 clove garlic, minced
1/2 cup canned low-sodium kidney beans, drained,rinsed
1/4 cup canned low sodium chickpeas, drained,rinsed
1/2 cup frozen corn
1 1/2 teaspoons olive oil
1 1/2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1 1/2 ounces shredded low-fat cheddar cheese or 1 1/2 ounces shredded nonfat cheddar cheese

MEDITERRANEAN BEAN SALAD RECIPE

Bring a bowlful of color to your week with a Mediterranean Bean Salad Recipe. Food should look as good as it tastes, and this bean salad recipe delivers!

Provided by My Food and Family

Categories     Beans

Time 10m

Yield 6 servings, 1 cup each

Number Of Ingredients 8



Mediterranean Bean Salad Recipe image

Steps:

  • Combine ingredients.

Nutrition Facts : Calories 140, Fat 5 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 5 mg, Sodium 640 mg, Carbohydrate 0 g, Fiber 6 g, Sugar 0 g, Protein 7 g

1 can (15 oz.) white kidney beans, rinsed
1 can (14 oz.) artichoke hearts, drained, quartered
1 cup halved cherry tomatoes
1/2 cup KRAFT Finely Shredded Italian* Five Cheese Blend
1/2 cup pitted black olives
1/4 cup chopped red onions
2 Tbsp. chopped parsley
1/3 cup KRAFT Sun Dried Tomato Vinaigrette Dressing

MEDITERRANEAN BEAN SALAD

A colorful, healthier take on mixed bean salads, adapted from "Living the G. I. Diet". No sugar! Some sweetness does come from the balsamic vinegar and the sun-dried tomatoes. Other types of canned beans such as pintos or red kidney beans may be substituted, or use a can of corn for more color.

Provided by zeldaz51

Categories     Black Beans

Time 15m

Yield 6 serving(s)

Number Of Ingredients 12



Mediterranean Bean Salad image

Steps:

  • Fill a large pot with water, salt it, and bring to a boil. Add the beans and cook for 3 minutes. Drain and rinse under cold running water to stop cooking and set color. Place drained beans in a large bowl.
  • Meanwhile, pour 1/2 Celsius boiling water (use some of the bean cooking water) over the tomatoes and let soak for 10 minutes. Drain, reserving the soaking liquid. Chop the tomatoes and add them to the beans. Add the canned beans, peppers, and onion.
  • To make dressing, whisk together in a small bowl the vinegar, oil, 2 tablespoons of the soaking liquid, 1/2 teaspoons salt, and the pepper. Pour over the salad and toss to coat.
  • Cover and refrigerate up to 2 days. Add herbs and re-toss 5 minutes before serving.

Nutrition Facts : Calories 239.4, Fat 1.6, SaturatedFat 0.3, Sodium 323.1, Carbohydrate 45.9, Fiber 12.1, Sugar 5.9, Protein 11.9

salt
8 ounces green beans, trimmed and cut in one-inch pieces
1/4 cup sun-dried tomato
1 (19 ounce) can chickpeas, drained and rinsed
1 (19 ounce) can black beans, drained and rinsed
1 yellow red bell pepper, stemmed, seeded, and diced (or use a red or orange one)
1 green bell pepper, stemmed, seed, and diced (or use a small zucchini)
1 cup diced sweet onion
3 1/2 tablespoons balsamic vinegar (or lemon juice with a pinch of sugar)
4 tsp.olive oil
1/2 teaspoon black pepper
1/2-3/4 cup minced fresh mixed herbs (parsley, mint, basil, savory, tarragon, chives, whatever is on hand)

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