Mediterranean Three-Bean Salad with Olive Medley
This Mediterranean Three-Bean Salad with Olive Medley is a vibrant and healthy dish that brings together an array of flavors and textures. Packed with protein-rich beans and fresh vegetables, this salad is not only colorful but incredibly nutritious. The tangy dressing, featuring olive oil and white wine vinegar, complements the beans and olives perfectly. Ideal for picnics, potlucks, or as a refreshing side to your main meal, this salad can be enjoyed chilled or at room temperature. Prepare ahead for the best flavor, allowing the ingredients to marinate in the dressing.
8
Servings
150
Calories
11
Ingredients
Ingredients
Olive Oil
1/3 cup (none)
White Wine Vinegar
1/4 cup (none)
Sugar
1 tablespoon (none)
Dried Oregano
1 1/2 teaspoons (none)
Kidney Beans
1 (15 1/2 ounce) can (drained)
Garbanzo Beans (Chickpeas)
1 (15 1/2 ounce) can (drained)
Black-Eyed Peas
1 (15 1/2 ounce) can (drained)
Green Bell Pepper
1 cup (chopped)
Red Bell Pepper
1 cup (chopped)
Pimento Stuffed Olives
1 cup (sliced)
Red Onion
1/2 cup (chopped)
Instructions
1
In a large mixing bowl, whisk together the olive oil, white wine vinegar, sugar, and dried oregano until well combined and smooth.
2
Add the kidney beans, garbanzo beans, black-eyed peas, green bell pepper, red bell pepper, sliced olives, and chopped red onion to the bowl.
3
Gently toss the mixture until all ingredients are evenly coated with the dressing.
4
Season the salad with salt and pepper to taste, adjusting the seasoning as necessary.
5
Cover the bowl with plastic wrap or a lid and place in the refrigerator. Allow the salad to chill for at least 3 hours to overnight for the best flavor.
6
Before serving, give the salad another gentle toss and garnish with additional black olives or fresh herbs if desired.
Nutrition Information
8g
Fat
19g
Carbs
5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Three-Bean Salad with Olive Medley?
It is a vibrant, healthy, and protein-rich salad featuring kidney beans, garbanzo beans, and black-eyed peas mixed with fresh vegetables and a tangy Mediterranean dressing.
Which beans are used in this recipe?
The recipe calls for one 15.5-ounce can each of kidney beans, garbanzo beans (chickpeas), and black-eyed peas.
How many calories are in a serving?
Each serving contains approximately 150 calories.
Is this salad suitable for vegetarians?
Yes, this salad is vegetarian and made entirely with plant-based ingredients.
What ingredients are in the dressing?
The dressing is a mixture of olive oil, white wine vinegar, sugar, and dried oregano.
How long should the salad chill before serving?
For the best flavor, the salad should be refrigerated for at least 3 hours, though overnight is even better.
Can I make this bean salad ahead of time?
Yes, this is an ideal make-ahead dish because the flavors marinate and improve over time.
What fresh vegetables are added to the salad?
The recipe includes chopped green bell pepper, red bell pepper, and red onion.
How much protein is in each serving?
Each serving provides 5 grams of protein.
What kind of olives should I use?
The recipe specifies using 1 cup of sliced pimento-stuffed olives.
Is this salad low in fat?
Each serving contains 8 grams of fat, primarily from the heart-healthy olive oil.
What is the carbohydrate content per serving?
There are 19 grams of carbohydrates in a single serving.
Can I substitute the white wine vinegar?
Yes, while white wine vinegar is recommended for its tangy flavor, you could substitute it with red wine vinegar or apple cider vinegar.
How many people does this recipe serve?
This recipe is designed to yield 8 servings.
Are the beans used in this recipe canned or dried?
The recipe uses canned beans for convenience, specifically 15.5-ounce cans.
Do I need to drain the beans before adding them?
Yes, the kidney beans, garbanzo beans, and black-eyed peas should all be drained before being added to the mixing bowl.
Is there sugar in the dressing?
Yes, 1 tablespoon of sugar is used to balance the acidity of the vinegar.
How should I prepare the bell peppers?
The green and red bell peppers should be chopped into small pieces, approximately 1 cup of each.
Can I add fresh herbs to this salad?
Absolutely! You can garnish the salad with fresh herbs like parsley or cilantro before serving for extra freshness.
Is this recipe suitable for a picnic?
Yes, it is excellent for picnics and potlucks as it can be served chilled or at room temperature.
What is the first step in preparing the salad?
The first step is whisking together the olive oil, white wine vinegar, sugar, and dried oregano in a large bowl.
How do I store leftovers?
Leftovers should be stored in the refrigerator in a covered container or bowl with plastic wrap.
Is this salad gluten-free?
Yes, based on the ingredients provided, this Mediterranean Three-Bean Salad is naturally gluten-free.
How do I season the salad?
After tossing the ingredients, season with salt and pepper to your personal taste.
What size are the cans of beans?
The recipe calls for standard 15.5-ounce cans for the kidney beans, garbanzo beans, and black-eyed peas.
Can I use different types of beans?
Yes, you can substitute other beans like cannellini or pinto beans if you prefer.
Is there any cholesterol in this dish?
No, the ingredients used in this salad are plant-based and contain no cholesterol.
How much olive oil is used?
The recipe requires 1/3 cup of olive oil for the dressing.
What color onion is recommended?
The recipe recommends using 1/2 cup of chopped red onion for its color and sharp flavor.
Do I need to cook any of the ingredients?
No cooking is required; this is a no-cook recipe involving only assembly and marinating.