Double Bean Mediterranean Salad is one of those recipes that looks incredibly fancy and complicated but is actually just chopping vegetables and tossing everything together in one bowl. This is a vibrant, protein-packed salad loaded with chickpeas and kidney beans, crisp cucumber, sweet bell peppers, tangy red onion, briny Kalamata olives, and fresh parsley, all tossed in a simple homemade vinaigrette that ties everything together perfectly.
I make this Double Bean Mediterranean Salad constantly for meal prep lunches, potlucks, and those nights when I want something light but filling that doesn't require turning on the stove. It's naturally vegan and gluten-free, it gets better as it sits in the fridge, and every single time I bring it somewhere, people ask for the recipe.
Jump to:
- Why You'll Love This Double Bean Mediterranean Salad
- Ingredients for Double Bean Mediterranean Salad
- How to Make Double Bean Mediterranean Salad
- My Top Tips for Double Bean Mediterranean Salad
- Little Moments in the Kitchen
- Substitutions for Double Bean Mediterranean Salad
- Variations on Double Bean Mediterranean Salad
- Equipment for Double Bean Mediterranean Salad
- Storage Tips for Double Bean Mediterranean Salad
- Olivia's Tip for Double Bean Mediterranean Salad
- FAQ about Double Bean Mediterranean Salad
- Conclusion
- Related
- Pairing
- 📖 Recipe
Why You'll Love This Double Bean Mediterranean Salad
- It's packed with plant-based protein and fiber. Two types of beans mean this salad is genuinely filling and will keep you satisfied for hours without feeling heavy.
- It gets better overnight. The longer this salad sits in the dressing, the more the flavors develop and marinate together. Make it a day ahead and it'll taste even better.
- It's perfect for meal prep. This keeps beautifully in the fridge for up to 5 days, making it ideal for packing lunches or having a healthy side ready to go all week.
Ingredients for Double Bean Mediterranean Salad
This ingredient list is simple, fresh, and full of color. Most of this is pantry staples and fresh vegetables you can grab at any grocery store.
What You'll Need
For the salad:
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (15 oz) dark red kidney beans, rinsed and drained
- 1 English cucumber, diced
- 1 red bell pepper, diced
- 1 orange or yellow bell pepper, diced
- ½ red onion, finely diced
- ½ cup Kalamata olives, pitted and halved
- ½ cup fresh parsley, chopped
- ½ cup crumbled feta cheese (optional, omit for vegan)
For the homemade vinaigrette:
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
Why These Ingredients Matter
- Chickpeas and kidney beans: Using two different types of beans gives you variety in both texture and flavor. Chickpeas are creamy and mild, kidney beans are slightly firmer and earthier, and together they create a hearty base that makes this salad satisfying enough to eat as a main dish. They're also packed with plant-based protein and fiber, which keeps you full without weighing you down.
- English cucumber: English cucumbers have thinner skins and fewer seeds than regular cucumbers, which means they're crunchier and less watery. This is important because you don't want your salad to get soggy as it sits. If you only have regular cucumbers, scoop out the seeds before dicing.
- Homemade vinaigrette: Store-bought dressing works in a pinch, but a simple homemade vinaigrette takes less than 2 minutes to whisk together and tastes infinitely better. The combination of olive oil, red wine vinegar, lemon juice, and Dijon creates a tangy, bright dressing that doesn't overpower the fresh vegetables.
How to Make Double Bean Mediterranean Salad
Step-by-Step Directions
1. Prep all the vegetables. Rinse and drain the chickpeas and kidney beans, then pat them dry with a paper towel to remove excess moisture. Dice the cucumber, bell peppers, and red onion into roughly the same size (about ½-inch pieces) so everything is easy to eat in one bite. Halve the Kalamata olives and chop the fresh parsley.
2. Make the vinaigrette. In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper until the dressing looks smooth and emulsified. If you're using a jar with a lid, you can just shake everything together for about 30 seconds. Taste the dressing and adjust the seasoning if needed: it should be tangy and bright.
3. Combine everything in one large bowl. In a large mixing bowl, add the chickpeas, kidney beans, cucumber, bell peppers, red onion, Kalamata olives, and parsley. Pour the vinaigrette over the top and toss everything together gently until every piece is evenly coated in the dressing. This is when your Double Bean Mediterranean Salad really starts to come together and look gorgeous.
4. Add the feta (if using). If you're using feta cheese, crumble it over the top and fold it in gently. The feta adds creaminess and a salty tang, but the salad is equally delicious without it if you're keeping it vegan.
5. Marinate before serving. Cover the bowl and let the salad sit in the fridge for at least 30 minutes before serving. This gives the beans and vegetables time to absorb the vinaigrette and all the flavors come together. If you can wait a few hours or make it a day ahead, it'll taste even better.
6. Toss and serve. Give the salad a final toss before serving to redistribute the dressing. Serve it chilled or at room temperature as a side dish, lunch, or light dinner.
Hint: Don't skip the marinating time. Beans need time to soak up the vinaigrette, and the vegetables need time to soften slightly and release their flavors. Even 30 minutes makes a noticeable difference.
My Top Tips for Double Bean Mediterranean Salad
The biggest mistake people make with bean salads is not drying the beans well enough after rinsing them. Wet beans dilute the dressing and make the whole salad watery. Pat them completely dry with a paper towel before adding them to the bowl, and your dressing will stay bright and flavorful.
Gold Tip: Make the dressing directly in the bottom of your serving bowl, then add all the salad ingredients on top and toss everything together. This saves you from washing an extra bowl and ensures every ingredient gets evenly coated in the vinaigrette.
Little Moments in the Kitchen
I first made this salad on a Sunday afternoon when I was trying to prep lunches for the week ahead. Olivia wandered into the kitchen while I was chopping vegetables and asked what I was making. When I told her it was a bean salad, she immediately wrinkled her nose and said, "That sounds boring, Mom."
I let her taste one of the cucumber pieces after I tossed everything in the dressing, and she chewed it slowly, thinking. Then she said, "Okay, that's actually really good. Can I have some of the red peppers?" She ended up eating half a bowl of the salad while I was portioning it into containers, and the next morning she asked if she could take it in her lunch instead of the sandwich I'd packed. Now she requests it regularly and calls it "the rainbow bean salad," which I think is the cutest thing ever.
If you love easy, make-ahead lunches that travel well, my Ground Turkey Orzo is another meal prep favorite that holds up beautifully all week.
Substitutions for Double Bean Mediterranean Salad
Different beans: Swap the kidney beans for cannellini beans, black beans, or navy beans. Cannellini beans are particularly great in this Double Bean Mediterranean Salad because they're creamy and mild, which complements the chickpeas beautifully. You can also use three types of beans instead of two for an even heartier salad.
No feta: Leave it out for a vegan version, or swap it for crumbled vegan feta cheese. You can also use diced avocado instead for creaminess.
Add protein: Toss in grilled chicken, shrimp, or hard-boiled eggs to make this a complete meal. For a different protein-packed option, my Crack Chicken Noodle Soup is another filling favorite.
Different vegetables: Add diced tomatoes, shredded carrots, chopped celery, or diced zucchini. Just avoid anything too watery like tomatoes with lots of seeds, since they can make the salad soggy.
Spicy: Add ¼ teaspoon of red pepper flakes to the dressing or toss in some diced jalapeños. A pinch of cayenne pepper in the vinaigrette also adds a nice subtle heat.
Variations on Double Bean Mediterranean Salad
Greek-style: Add ½ cup of chopped sun-dried tomatoes and swap the red wine vinegar for white wine vinegar. Increase the feta to ¾ cup and add 1 teaspoon of dried dill to the dressing.
Mexican-inspired: Swap the chickpeas and kidney beans for black beans and pinto beans. Replace the Kalamata olives with corn, add diced jalapeños, and use lime juice instead of lemon juice in the dressing. Finish with fresh cilantro instead of parsley.
With quinoa: Add 1 cup of cooked and cooled quinoa to make this even heartier and more filling. This turns it into a complete meal that's perfect for lunch all week.
Creamy version: Whisk 2 tablespoons of tahini or Greek yogurt into the vinaigrette for a creamy dressing that clings to the beans and vegetables even better.
For another light, Mediterranean-inspired dinner, my Mediterranean Chicken Zucchini Bake is a one-pan meal that's just as easy and flavorful.
Equipment for Double Bean Mediterranean Salad
Large mixing bowl: You need a bowl big enough to toss everything together without making a mess. A bowl that feels too big is usually just right for salads.
Sharp knife and cutting board: For chopping all the vegetables into uniform pieces. Consistent sizes mean everything looks better and is easier to eat.
Small bowl or jar with lid: For making the vinaigrette. A jar with a tight lid makes it easy to shake everything together and emulsify the dressing quickly.
Can opener and colander: For opening and rinsing the canned beans. Make sure to rinse them well to remove the excess sodium and starchy liquid.
Storage Tips for Double Bean Mediterranean Salad
- Fridge: Store your Double Bean Mediterranean Salad in an airtight container in the fridge for up to 5 days. The salad actually tastes better after a day or two once everything has had time to marinate.
- Before serving: Give the salad a good stir before serving since the dressing tends to settle at the bottom as it sits. You might want to add a small drizzle of olive oil or a squeeze of lemon juice to freshen it up.
- Do not freeze: I don't recommend freezing this Double Bean Mediterranean Salad. The cucumbers and bell peppers turn mushy and watery when thawed, and the texture of the beans changes. This is best made fresh and enjoyed within the week.
- Meal prep: Portion the salad into individual containers at the beginning of the week for grab-and-go lunches. It travels well and doesn't need to be reheated.
Olivia's Tip for Double Bean Mediterranean Salad
"Eat it with pita chips. The crunchy chips make it way more fun to eat, and you can scoop the beans up like nachos." Olivia started doing this on her own, and honestly, it's genius. A handful of pita chips or even tortilla chips on the side turns this into a more interactive, snackable lunch that feels less like eating vegetables and more like eating something fun.
FAQ about Double Bean Mediterranean Salad
What are the ingredients in Mediterranean bean salad?
A classic Mediterranean bean salad typically includes chickpeas, kidney beans (or cannellini or white beans), cucumber, bell peppers, red onion, Kalamata olives, and fresh herbs like parsley or mint. The dressing is usually a simple vinaigrette made with olive oil, lemon juice or red wine vinegar, garlic, and dried oregano.
What are some common mistakes when making Mediterranean salad?
The biggest mistakes are not draining and drying the beans well enough (which makes the salad watery), cutting the vegetables into uneven sizes (which makes it harder to eat), and not letting the salad marinate long enough (which means the flavors don't develop). Also, overdressing the salad makes it soggy, so start with less dressing and add more if needed.
What is the difference between Mediterranean and Greek salad?
A Greek salad is a specific type of Mediterranean salad that traditionally includes tomatoes, cucumbers, red onion, Kalamata olives, and feta cheese, usually with no lettuce. Mediterranean salads are a broader category that includes any salad with ingredients common to the Mediterranean region: beans, chickpeas, fresh vegetables, olives, feta, and olive oil-based dressings.
What is the Jennifer Aniston salad?
The Jennifer Aniston salad is a bulgur wheat salad with chickpeas, cucumbers, herbs, feta, and a lemon vinaigrette that she reportedly ate every day on the set of Friends. This Double Bean Mediterranean Salad has similar flavors and ingredients but uses two types of beans instead of bulgur, making it naturally gluten-free.
Conclusion
This Double Bean Mediterranean Salad is hands down one of the easiest, most satisfying salads I make on a regular basis. It's loaded with plant-based protein and fiber, packed with fresh vegetables and Mediterranean flavors, and it gets better every single day it sits in the fridge. Whether you're meal prepping for the week, bringing a side dish to a potluck, or just need a healthy lunch that actually keeps you full, this salad does it all.
If you're building out your healthy recipe collection, my Zucchini Noodle Chicken Alfredo is another light, veggie-forward meal worth adding to your rotation. And if you're looking to bring more bold Mediterranean flavors to your table, Mediterranean Chicken Medley with Eggplant and Feta is a hearty, colorful dish that pairs beautifully with everything you've just learned. Happy eating, friends!
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Double Bean Mediterranean Salad:
📖 Recipe
Double Bean Mediterranean Salad
Ingredients
Equipment
Method
- Prep the Beans: First, we need to get our cannellini beans and chickpeas ready. I let Olivia hold the colander while I rinse them. The secret is to pat them completely dry with a paper towel, wet beans make for a watery salad, and we want our dressing to stick!
- Chop the Rainbow: Now for the fun part! Dice the English cucumber, bell peppers, and red onion. I try to keep the pieces about the same size as the beans. Olivia loves helping me halving the Kalamata olives and picking the leaves off the fresh parsley.
- Whisk the Vinaigrette: In a small jar, combine the extra virgin olive oil, red wine vinegar, fresh lemon juice, Dijon mustard, garlic, dried oregano, salt, and black pepper. Olivia's favorite job is shaking the jar until the dressing looks creamy and smooth!
- Toss and Combine: Place all those beautiful veggies and beans in your large bowl. Pour that liquid gold, the vinaigrette, over the top and toss gently. If you're using it, fold in the feta cheese now. It looks like a bowl of jewels!
- Marinate and Chill: Cover the bowl and pop it in the fridge for at least 30 minutes. This is the hardest part for Olivia, but the beans really need that time to soak up all the tangy goodness. It's even better if you make it the night before!
Nutrition
Notes
- Store in an airtight container for up to 5 days; it's the ultimate grab-and-go lunch.
- Olivia's Tip: Serve this with pita chips! The crunch makes it feel like healthy nachos.
- To keep it strictly vegan, simply omit the feta or use a dairy-free almond-based feta.
- Feel free to swap kidney beans for the cannellini beans for a different pop of color and texture.
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