This Mediterranean Kidney Bean Salad is a vibrant, healthy beans recipe perfect for a quick lunch or a refreshing side dish. You’ll love how easy it is to prepare, packed with fresh flavors and nourishing ingredients. It’s a great way to incorporate more healthy beans into your diet.
Key Ingredients & Substitutions:
- Kidney Beans: Canned garbanzo beans (chickpeas) or cannellini beans work well too.
- Cucumber: English cucumber or Persian cucumbers are best.
- Cherry Tomatoes: Halved grape tomatoes or diced larger tomatoes are fine.
- Red Onion: Shallots or green onions can offer a milder flavor.
- Fresh Parsley: Fresh cilantro or mint for a different herb profile.
- Feta Cheese: Skip for a dairy-free option, or use dairy-free crumbled feta.
- Olive Oil: A good quality extra virgin olive oil is key.
- Lemon Juice: Freshly squeezed is always best.
- Dried Oregano: Fresh oregano, finely chopped, adds a brighter note.
Ingredients:
Main Ingredients:
- 1 (15-ounce) can kidney beans, rinsed and drained
- 1 large cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 small red onion, thinly sliced or finely diced
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup fresh parsley, chopped
Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 4
- Tools Needed: Large mixing bowl, whisk, measuring spoons, measuring cups
Step-by-Step Instructions:
1. Prepare the Vegetables
You will start by rinsing and draining your kidney beans thoroughly. Then, dice your cucumber, halve your cherry tomatoes, and thinly slice or finely dice the red onion. Chop your fresh parsley.
2. Combine Ingredients
Next, in a large mixing bowl, gently combine the rinsed kidney beans, diced cucumber, halved cherry tomatoes, sliced red onion, and chopped parsley. If you are using feta cheese, add it now.
3. Whisk the Dressing
In a small bowl, whisk together the olive oil, fresh lemon juice, dried oregano, salt, and black pepper. Make sure all the ingredients are well combined for a balanced dressing.
4. Dress the Salad
Pour the prepared dressing over the bean and vegetable mixture in the large bowl. Toss everything gently until all the ingredients are evenly coated with the dressing. You want every component to absorb the delicious flavors.
5. Serve and Enjoy
You can serve your Mediterranean Kidney Bean Salad immediately or chill it for a short time to allow the flavors to meld further. This healthy beans recipe is perfect as a light lunch or a refreshing side.
Variation Ideas:
- Add diced bell peppers (any color) for extra crunch and sweetness.
- Stir in some pitted Kalamata olives for a briny, authentic Mediterranean touch.
- Include cooked quinoa for a heartier, more protein-packed meal.
- Top with toasted pine nuts or sunflower seeds for added texture.
- Add a pinch of red pepper flakes to the dressing for a subtle kick.
Storage Instructions:
You can store leftover Mediterranean Kidney Bean Salad in an airtight container in the refrigerator for up to 3-4 days. The flavors often deepen overnight, making it an excellent meal prep option. It is best served chilled.
Frequently Asked Questions (FAQ):
Q: Can I use dried kidney beans for this recipe?
A: Yes, you can. You will need to cook them according to package directions before adding them to the salad.
Q: Is this salad suitable for meal prepping?
A: Absolutely! This healthy beans recipe holds up well in the refrigerator for several days, making it ideal for meal prep.
Q: Can I make this salad dairy-free?
A: Yes, simply omit the feta cheese or use a dairy-free alternative.
Q: What can I serve with this kidney bean salad?
A: It pairs wonderfully with grilled chicken, fish, or as a side with pita bread and hummus.
Q: How can I make the red onion less pungent?
A: You can soak the sliced red onion in cold water for 10-15 minutes before adding it to the salad. This helps to mellow its flavor.