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Mediterranean Three Bean Salad

Mediterranean Three Bean Salad for a Fresh, Flavorful Feast

This Mediterranean Three Bean Salad is a refreshing and vibrant dish, perfect for summer gatherings with no cooking required!
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 180

Ingredients
  

For the Dressing
  • 1 clove Garlic minced
  • 1 tablespoon Dijon Mustard or whole grain mustard
  • 2 tablespoon Lemon Juice freshly squeezed
  • 1 teaspoon Sugar omit if preferred
  • ¼ cup Olive Oil extra virgin recommended
  • 1 teaspoon Dried Oregano or fresh oregano
  • to taste Salt and Pepper
For the Beans
  • 15 oz Kidney Beans canned
  • 15 oz Cannellini Beans canned
  • 15 oz Chickpeas canned
For the Vegetables
  • 1 each Green Bell Pepper diced
  • 1 each Red Bell Pepper diced
  • ½ each Cucumber halved and diced
  • 1 cup Red Onions sliced
  • 2 tablespoon Capers
For the Herbs
  • 1 cup Fresh Parsley chopped
  • 15 leaves Mint Leaves chopped
  • 15 leaves Basil Leaves chopped

Equipment

  • Mixing Bowl
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Wash your fresh vegetables thoroughly. Dice the green and red bell peppers into uniform ½-inch pieces. Halve the cucumber and slice it. Peel and thinly slice the red onion.
  2. Rinse the fresh herbs, finely chop the parsley, and thinly slice the mint and basil leaves. Set aside.
  3. In a mixing bowl, mince the garlic, add Dijon mustard, lemon juice, sugar, and whisk in olive oil. Season with salt and pepper to taste.
  4. Rinse the canned beans under cold water, drain well and place them in a large bowl. Pour the vinaigrette over the warm beans and gently toss.
  5. Add diced bell peppers, cucumber, red onion, capers, and the herb mixture to the bowl with the beans. Stir gently to combine.
  6. Cover the bowl and refrigerate the salad for at least 30 minutes to let the flavors meld.

Nutrition

Serving: 1servingCalories: 180kcalCarbohydrates: 30gProtein: 8gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 300mgPotassium: 400mgFiber: 8gSugar: 3gVitamin A: 20IUVitamin C: 60mgCalcium: 4mgIron: 10mg

Notes

Rinse canned beans to eliminate excess sodium. Chill before serving to enhance flavors. Adjust seasoning as necessary after chilling.

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