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A vibrant Mediterranean black bean salad in a rustic ceramic bowl surrounded by fresh vegetables, olive oil, and lemon wedges on a light wooden table.

Mediterranean Black Bean Salad: A Nutritious Delight

Kathleen ron
A vibrant and protein-packed Mediterranean Black Bean Salad featuring fresh vegetables, heart-healthy olive oil, and flavorful herbs. This refreshing salad is perfect as a light meal, side dish, or nutritious meal prep option. Ready in under 15 minutes, it’s an easy, delicious way to enjoy Mediterranean flavors!
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Prep Time 10 minutes
Total Time 10 minutes
Course Salad
Cuisine Mediterranean
Servings 3 people

Ingredients
  

Base Ingredients:

  • 1 can 15 oz black beans, drained and rinsed (or 1½ cups cooked black beans)
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced
  • ½ cup red bell pepper diced
  • ¼ cup red onion finely chopped
  • ¼ cup fresh parsley or cilantro chopped
  • ¼ cup Kalamata olives sliced (optional)
  • ½ cup feta cheese crumbled (or vegan alternative)

Dressing:

  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 clove garlic minced
  • ½ tsp dried oregano or 1 tsp fresh oregano, finely chopped
  • ¼ tsp cumin optional, for added depth
  • ½ tsp salt or to taste
  • ¼ tsp black pepper or to taste

Instructions
 

Prepare the Ingredients:

  • Drain and rinse the black beans thoroughly.
  • Chop the tomatoes, cucumber, red bell pepper, red onion, and fresh herbs.

Make the Dressing:

  • In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper.

Assemble the Salad:

  • In a large mixing bowl, combine black beans, vegetables, olives (if using), and fresh herbs.
  • Pour the dressing over the salad and toss until everything is evenly coated.

Add Finishing Touches:

  • Gently fold in crumbled feta cheese.
  • Let the salad sit for 10-15 minutes to allow the flavors to meld.
  • Serve and Enjoy!
  • Serve immediately as a light meal, side dish, or inside pita bread for a Mediterranean-inspired wrap.

Nutritional Information (Per Serving, Approx.)

  • Calories: 210
  • Total Fat: 10g
  • Carbohydrates: 22g
  • Protein: 8g
  • Fiber: 6g
  • Vitamin C: 35% DV
  • Iron: 12% DV

Tips & Variations:

  • ✅ Make It a Meal: Add cooked quinoa, couscous, or grilled chicken for extra protein.
  • ✅ Spice It Up: Add a pinch of chili flakes or paprika for a subtle kick.
  • ✅ Boost the Greens: Toss in spinach, arugula, or romaine lettuce for added freshness.
  • ✅ Meal Prep Friendly: Store leftovers in an airtight container for up to 3 days.

Frequently Asked Questions (FAQs):

  • What’s the healthiest bean for a salad?
  • Black beans, chickpeas, and kidney beans are all excellent choices, offering protein, fiber, and essential vitamins.
  • Can I use canned black beans?
  • Yes! Just rinse them thoroughly to remove excess sodium before adding them to the salad.
  • Can I make this salad ahead of time?
  • Absolutely! Prepare the salad ahead and store the dressing separately to keep the veggies crisp.
  • What can I serve with Mediterranean Black Bean Salad?
  • Pair it with grilled chicken, fish, or tofu, or serve with pita bread and hummus for a complete Mediterranean meal.

Serving Suggestions:

  • Enjoy as: A fresh side dish, light lunch, or protein-rich meal.
  • Pair with: Mediterranean wraps, grilled meats, or falafel.
  • Serve at: BBQs, picnics, or meal prep for busy days.
Keyword Mediterranean Black Bean salad