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
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
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.