Mediterranean Bean & Sun-Dried Tomato Salad
This vibrant Mediterranean Bean & Sun-Dried Tomato Salad offers a refreshing twist on the classic three-bean salad, making it an ideal choice for gatherings, picnics, or family meals. With colorful beans, aromatic herbs, and the rich flavor of sun-dried tomatoes, this dish is packed with nutrients and bursts with flavor. Simple to prepare yet impressive in presentation, it’s perfect for potlucks, and the longer it chills, the better the flavors meld together. Your guests will be reaching for seconds and thirds!
14
Servings
146
Calories
13
Ingredients
Ingredients
Sun-dried tomatoes packed in oil
8 ounces (drained and chopped)
Fresh parsley
1/2 cup (chopped)
Fresh basil
1/2 cup (chopped)
Red kidney beans
14 ounces (rinsed and drained)
White kidney beans
14 ounces (rinsed and drained)
Black beans
14 ounces (rinsed and drained)
Black-eyed peas
14 ounces (rinsed and drained)
Red onion
1 small (thinly sliced)
Red wine vinegar
1/3 cup
White sugar
1/4 cup
Salt
1 teaspoon
Dry mustard
1/2 teaspoon
Black pepper
1/4 teaspoon
Instructions
1
Begin by rinsing and draining all canned beans and black-eyed peas in a colander to remove excess sodium.
2
Drain the sun-dried tomatoes, reserving the oil for the dressing. Chop the sun-dried tomatoes into bite-sized pieces.
3
In a medium mixing bowl, combine 1/4 cup of the reserved oil with red wine vinegar, white sugar, salt, dry mustard, and black pepper. Whisk the ingredients together until the sugar is fully dissolved and the mixture is well-blended; set aside.
4
In a large serving bowl, combine the chopped sun-dried tomatoes, fresh parsley, fresh basil, red kidney beans, white kidney beans, black beans, black-eyed peas, and thinly sliced red onion. Gently mix the ingredients with a spatula or wooden spoon to combine evenly.
5
Drizzle the prepared vinegar mixture over the bean and herb mixture, and carefully toss everything together until well coated with the dressing.
6
Cover the salad with plastic wrap or a lid and refrigerate it overnight to allow the flavors to meld and intensify. Serve chilled and enjoy!
Nutrition Information
4g
Fat
21g
Carbs
7g
Protein
6g
Fiber
2g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Mediterranean Bean & Sun-Dried Tomato Salad.
How many servings does this recipe provide?
This recipe makes 14 servings.
Is this Mediterranean bean salad vegan?
Yes, this recipe is vegan as it contains no animal products.
Is this recipe gluten-free?
Yes, this salad is gluten-free.
How many calories are in one serving?
There are approximately 146 calories per serving.
What types of beans are included in this salad?
The salad includes red kidney beans, white kidney beans, black beans, and black-eyed peas.
What kind of tomatoes should I use?
You should use 8 ounces of sun-dried tomatoes packed in oil.
Do I need to keep the oil from the sun-dried tomatoes?
Yes, you should reserve the oil to use as a base for the dressing.
How much fiber is in a serving of this salad?
Each serving contains 6 grams of fiber.
What herbs are used in this recipe?
The recipe calls for 1/2 cup each of fresh chopped parsley and fresh chopped basil.
How long should the salad be refrigerated before serving?
It is recommended to refrigerate the salad overnight to allow the flavors to meld.
What is the primary acid used in the dressing?
The dressing uses 1/3 cup of red wine vinegar.
How should the red onion be prepared?
The small red onion should be thinly sliced.
What are the ingredients in the dressing?
The dressing consists of reserved sun-dried tomato oil, red wine vinegar, white sugar, salt, dry mustard, and black pepper.
How much protein is in each serving?
There are 7 grams of protein per serving.
Is there any cooking involved in this recipe?
No cooking is required; it is a simple assembly and marinating process.
Why do the beans need to be rinsed and drained?
Rinsing and draining canned beans helps remove excess sodium.
Can this salad be served at room temperature?
It is best served chilled after being refrigerated.
How much fat is in a serving?
There are 4 grams of fat per serving.
Is this a good recipe for potlucks?
Yes, it is highly recommended for potlucks because it can be made ahead and travels well.
How many grams of carbohydrates are in a serving?
Each serving contains 21 grams of carbohydrates.
What spices are used in the seasoning?
The recipe uses salt, dry mustard, and black pepper.
Is there sugar in the dressing?
Yes, 1/4 cup of white sugar is used to balance the acidity.
How many different ingredients are in this recipe?
There are 13 total ingredients.
Can I substitute the white kidney beans?
Yes, you could substitute them with Cannellini beans or additional chickpeas if preferred.
How much sugar is in each serving?
There are 2 grams of sugar per serving.
Should the sun-dried tomatoes be whole?
No, they should be drained and chopped into bite-sized pieces.
What tool should I use to mix the salad?
A spatula or wooden spoon is recommended for gently mixing the ingredients.
Does this salad contain cholesterol?
No, this recipe contains 0mg of cholesterol.
Is this salad considered a healthy choice?
Yes, it is tagged as healthy due to its high fiber and protein content from the beans.