{"id":15987,"date":"2026-07-29T22:44:50","date_gmt":"2026-07-29T15:44:50","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15987"},"modified":"2026-07-29T22:44:50","modified_gmt":"2026-07-29T15:44:50","slug":"mediterannean-bean-salad","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15987","title":{"rendered":"Mediterannean Bean Salad"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p class=\"wp-block-paragraph\">I\u2019m always on the lookout for simple, easy, yet flavorful meals. Even better if I can prep them<a href=\"https:\/\/wellnessmama.com\/health\/batch-cooking-meal-plan\/\"> ahead of time.<\/a> This Mediterranean bean salad is one of those dishes.<\/p>\n<p class=\"wp-block-paragraph\">I love that it\u2019s full of tasty flavors and chock full of veggies. The beans offer fiber and healthy carbs to fill hungry bellies. The dressing has olive oil for Omega-3 fatty acids and lemon juice for tang. Then there\u2019s the mint, oregano, garlic, parsley, and feta cheese for a Mediterranean inspired flavor.<\/p>\n<h2 id=\"h-mediterranean-bean-salad\" class=\"wp-block-heading\">Mediterranean Bean Salad<\/h2>\n<p class=\"wp-block-paragraph\">This is a great recipe for meal prep as it keeps well in the refrigerator for 3\u20134 days, making it perfect for lunches or quick dinners throughout the week. The flavors actually improve by the next day.<\/p>\n<p class=\"wp-block-paragraph\">The mix of chickpeas and cannellini beans adds satisfying texture, protein, and fiber. Then there\u2019s plenty of <a href=\"https:\/\/wellnessmama.com\/natural-home\/fruit-vegetable-wash\/\">fresh vegetables<\/a> like cucumber, tomatoes, and bell pepper for crunch and color. The olives and feta add a savory, salty bite to tie everything together and really add to the Greek theme.\u00a0<\/p>\n<p class=\"wp-block-paragraph\">Add one of the following to make it a complete meal:<\/p>\n<ul class=\"wp-block-list\">\n<li>Grilled chicken<\/li>\n<li>Wild-caught salmon<\/li>\n<li>Sardines<\/li>\n<li>Hard-boiled eggs<\/li>\n<\/ul>\n<h2 id=\"h-why-this-salad-is-my-new-favorite\" class=\"wp-block-heading\">Why This Salad is My New Favorite<\/h2>\n<p class=\"wp-block-paragraph\">One of the best things about this recipe is how flexible it is. It works as an easy side dish for <a href=\"https:\/\/wellnessmama.com\/recipes\/grilled-pork-loin\/\">grilled meats,<\/a> a light lunch, or a make-ahead dinner on busy evenings. Since it doesn\u2019t rely on leafy greens, you don\u2019t have to worry about it getting soggy after a day (or more) in the refrigerator.<\/p>\n<p class=\"wp-block-paragraph\">I make a lot of my <a href=\"https:\/\/wellnessmama.com\/recipes\/salad-dressing-recipes\/\">salad dressings<\/a> because they\u2019re so much fresher, simpler, and affordable than buying them. You can either dump the ingredients into a bowl and whisk or use a jar like I do. After the ingredients are in a pint-size Mason jar I cap it tightly and give it a good shake.\u00a0<\/p>\n<p class=\"wp-block-paragraph\">Real olive oil forms the dressing base. <a href=\"https:\/\/wellnessmama.com\/go\/olive-oil\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">I use this brand<\/a> which is authentic and has incredible flavor and nutrition! The lemon cuts through and adds a little tang to the dressing and blends nicely with the added herbs.\u00a0<\/p>\n<h2 id=\"h-easy-ways-to-customize-it\" class=\"wp-block-heading\">Easy Ways to Customize It<\/h2>\n<p class=\"wp-block-paragraph\">I\u2019m not a big fan of single use items in my kitchen, including ingredients. So like most things I make, feel free to adapt this Mediterranean bean salad with what you have. Swap the cannellini beans for Great Northern beans or butter beans. Use Kalamata olives if you prefer a stronger flavor. Try some diced avocado just before serving for extra creaminess.<\/p>\n<p class=\"wp-block-paragraph\">If you\u2019re serving a crowd, you can easily double the recipe. It\u2019s also a great option to bring to potlucks, picnics, or barbecues since you can make it ahead. Plus, it tastes delicious chilled or at room temperature.<\/p>\n<p class=\"wp-block-paragraph\">For the best flavor, let the salad rest for at least 15 minutes before serving. This gives the dressing time to soak into the beans and vegetables so every bite is well seasoned. If you\u2019re making it ahead, give it a quick toss before serving and add an extra squeeze of fresh lemon juice if needed.<\/p>\n<p class=\"wp-block-paragraph\">We love this as a healthy lunch side thanks to all of the complex flavors, yet simple ingredients.\u00a0It\u2019s fresh, colorful, packed with wholesome ingredients, and comes together in just minutes. Perfect for <a href=\"https:\/\/wellnessmama.com\/organization\/block-schedule\/\">busy schedules!<\/a><\/p>\n<div id=\"wprm-recipe-container-497982\" class=\"wprm-recipe-container\" data-recipe-id=\"497982\" data-servings=\"8\">\n<div class=\"wprm-recipe wprm-recipe-template-wm\">\n<div class=\"wprm-recipe-intro\">\n<div class=\"wprm-recipe-image wprm-block-image-normal\"><img loading=\"lazy\" decoding=\"async\" style=\"border-width: 0px;border-style: solid;border-color: #666666;\" width=\"150\" height=\"150\" class=\"attachment-150x150 size-150x150\" alt=\"Mediterranean_Bean_Salad\" srcset=\"https:\/\/wellnessmama.com\/wp-content\/uploads\/Mediterranean_Bean_Salad-200x200.jpg 200w, https:\/\/wellnessmama.com\/wp-content\/uploads\/Mediterranean_Bean_Salad-500x500.jpg 500w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-pin-nopin=\"nopin\" src=\"https:\/\/wellnessmama.com\/recipes\/mediterranean-bean-salad\/?tp_image_id=497981\"\/><\/div>\n<h2 class=\"wprm-recipe-name wprm-block-text-bold\">Mediterranean Bean Salad<\/h2>\n<p>\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"0\" height=\"0\" style=\"display:block;width:0px;height:0px\"><defs><lineargradient id=\"wprm-recipe-user-rating-0-33\"><stop offset=\"0%\" stop-opacity=\"1\"\/><stop offset=\"33%\" stop-opacity=\"1\"\/><stop offset=\"33%\" stop-opacity=\"0\"\/><stop offset=\"100%\" stop-opacity=\"0\"\/><\/lineargradient><\/defs><defs><lineargradient id=\"wprm-recipe-user-rating-0-50\"><stop offset=\"0%\" stop-opacity=\"1\"\/><stop offset=\"50%\" stop-opacity=\"1\"\/><stop offset=\"50%\" stop-opacity=\"0\"\/><stop offset=\"100%\" stop-opacity=\"0\"\/><\/lineargradient><\/defs><defs><lineargradient id=\"wprm-recipe-user-rating-0-66\"><stop offset=\"0%\" stop-opacity=\"1\"\/><stop offset=\"66%\" stop-opacity=\"1\"\/><stop offset=\"66%\" stop-opacity=\"0\"\/><stop offset=\"100%\" stop-opacity=\"0\"\/><\/lineargradient><\/defs><\/svg><\/p>\n<p><span style=\"display: block;\">A hearty bean salad with Mediterannean flavors. Great for making ahead for a quick lunch or supper side!<\/span><\/p>\n<\/div>\n<div class=\"wprm-recipe-body\">\n<div id=\"recipe-497982-ingredients\" class=\"wprm-recipe-ingredients-container wprm-recipe-ingredients-no-images wprm-recipe-497982-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular wprm-recipe-images-before\" data-recipe=\"497982\" data-servings=\"8\">\n<div class=\"wprm-recipe-ingredient-group\">\n<h4 class=\"wprm-recipe-group-name wprm-recipe-ingredient-group-name wprm-block-text-bold\">Bean Salad<\/h4>\n<ul class=\"wprm-recipe-ingredients\">\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"0\"><span class=\"wprm-recipe-ingredient-amount\">15<\/span> <span class=\"wprm-recipe-ingredient-unit\">oz<\/span> <span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.amazon.com\/Eden-Organic-Garbanzo-Beans-15-Ounce\/dp\/B000GZU7QQ\/ref=as_li_ss_tl?creativeASIN=B000GZU7QQ&amp;imprToken=poZXfUYvdwmEyXUlD5kv6Q&amp;slotNum=3&amp;ie=UTF8&amp;linkCode=w61&amp;tag=wellnessmama-20&amp;linkId=51cff3a71666339cbcfddb5cbad94c6a&amp;language=en_US\" class=\"wprm-recipe-ingredient-link\" target=\"_blank\" rel=\"nofollow\">cooked chickpeas<\/a><\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(drained and rinsed)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"1\"><span class=\"wprm-recipe-ingredient-amount\">15<\/span> <span class=\"wprm-recipe-ingredient-unit\">oz<\/span> <span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.amazon.com\/dp\/B0D5JJ1DJZ?lv=shuf&amp;linkCode=ll2&amp;linkId=9cc43eabe83a228546961b3604c7b957&amp;th=1&amp;language=en_US&amp;tag=wellnessmama-20&amp;channelId=1&amp;ref_=as_li_ss_tl&amp;plpRedirect=mhFallback\" class=\"wprm-recipe-ingredient-link\" target=\"_blank\" rel=\"nofollow\">cooked cannellini beans<\/a><\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(drained and rinsed)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"2\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span> <span class=\"wprm-recipe-ingredient-name\">English cucumber<\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(diced)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"3\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span> <span class=\"wprm-recipe-ingredient-unit\">cup<\/span> <span class=\"wprm-recipe-ingredient-name\">cherry tomatoes<\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(halved)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"4\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span> <span class=\"wprm-recipe-ingredient-name\">red bell pepper<\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(diced)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"5\"><span class=\"wprm-recipe-ingredient-amount\">\u00bc<\/span> <span class=\"wprm-recipe-ingredient-name\">red onion<\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(thinly sliced)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"6\"><span class=\"wprm-recipe-ingredient-amount\">\u00bd<\/span> <span class=\"wprm-recipe-ingredient-unit\">cup<\/span> <span class=\"wprm-recipe-ingredient-name\">feta cheese<\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(crumbled)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"7\"><span class=\"wprm-recipe-ingredient-amount\">\u00bd<\/span> <span class=\"wprm-recipe-ingredient-unit\">cup<\/span> <span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.amazon.com\/Lindsay-Organic-Small-Pitted-Olives\/dp\/B08L5MPFFP?&amp;linkCode=ll1&amp;tag=wellnessmama-20&amp;linkId=63138a89c332dc8c78bdf1b1d9dbb496&amp;language=en_US&amp;ref_=as_li_ss_tl\" class=\"wprm-recipe-ingredient-link\" target=\"_blank\" rel=\"nofollow\">black olives<\/a><\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(sliced or whole)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"8\"><span class=\"wprm-recipe-ingredient-amount\">\u00bc<\/span> <span class=\"wprm-recipe-ingredient-unit\">cup<\/span> <span class=\"wprm-recipe-ingredient-name\">fresh parsley<\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(chopped)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"9\"><span class=\"wprm-recipe-ingredient-amount\">2<\/span> <span class=\"wprm-recipe-ingredient-unit\">TBSP<\/span> <span class=\"wprm-recipe-ingredient-name\">fresh mint<\/span> <span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-\">(chopped)<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div id=\"recipe-497982-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-497982-instructions-container wprm-block-text-normal\" data-recipe=\"497982\">\n<div class=\"wprm-recipe-instruction-group\">\n<ul class=\"wprm-recipe-instructions\">\n<li id=\"wprm-recipe-497982-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Add the chickpeas, white beans, cucumber, tomatoes, bell pepper, onion, feta, olives, parsley, and mint to a large bowl.<\/p>\n<\/li>\n<li id=\"wprm-recipe-497982-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>In a small jar or bowl, whisk together the olive oil, lemon juice, sea salt, pepper, garlic, and oregano.<\/p>\n<\/li>\n<li id=\"wprm-recipe-497982-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Pour the dressing over the salad and toss until everything is well coated.<\/p>\n<\/li>\n<li id=\"wprm-recipe-497982-step-0-3\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p><span style=\"display: block;\">Let it sit for at least 15\u201330 minutes before serving so the flavors can meld.<\/span><\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div id=\"recipe-497982-nutrition\" class=\"wprm-nutrition-label-shortcode-container\">\n<div class=\"wprm-nutrition-label-container wprm-nutrition-label-container- wprm-block-text-normal\" style=\"text-align: left;\">\n<div class=\"wprm-nutrition-label\" style=\"background-color: #ffffff;color: #000000;\">\n<p>Nutrition Facts<\/p>\n<p>Mediterranean Bean Salad<\/p>\n<p>\n\t\t\t\t\tAmount Per Serving\t\t\t (1 cup)\t\t\t<\/p>\n<p>\n\t\t<span class=\"nutrition-main\"><strong>Calories<\/strong> 200<\/span><br \/>\n\t\t\t\t<span class=\"nutrition-percentage\">Calories from Fat 99<\/span>\n\t\t\t<\/p>\n<p>\n\t\t<span class=\"nutrition-percentage\"><strong>% Daily Value*<\/strong><\/span>\n\t<\/p>\n<p><span class=\"nutrition-main\"><strong>Fat<\/strong> 11g<\/span><span class=\"nutrition-percentage\"><strong>17%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Saturated Fat 2g<\/span><span class=\"nutrition-percentage\"><strong>13%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Polyunsaturated Fat 1g<\/span><\/p>\n<p><span class=\"nutrition-sub\">Monounsaturated Fat 7g<\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Cholesterol<\/strong> 8mg<\/span><span class=\"nutrition-percentage\"><strong>3%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Sodium<\/strong> 797mg<\/span><span class=\"nutrition-percentage\"><strong>35%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Potassium<\/strong> 246mg<\/span><span class=\"nutrition-percentage\"><strong>7%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Carbohydrates<\/strong> 20g<\/span><span class=\"nutrition-percentage\"><strong>7%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Fiber 6g<\/span><span class=\"nutrition-percentage\"><strong>25%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Sugar 2g<\/span><span class=\"nutrition-percentage\"><strong>2%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Protein<\/strong> 8g<\/span><span class=\"nutrition-percentage\"><strong>16%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Vitamin A<\/strong> 893IU<\/span><span class=\"nutrition-percentage\"><strong>18%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Vitamin C<\/strong> 29mg<\/span><span class=\"nutrition-percentage\"><strong>35%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Calcium<\/strong> 122mg<\/span><span class=\"nutrition-percentage\"><strong>12%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Iron<\/strong> 3mg<\/span><span class=\"nutrition-percentage\"><strong>17%<\/strong><\/span><\/p>\n<p>* Percent Daily Values are based on a 2000 calorie diet.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"recipe-497982-notes\" class=\"wprm-recipe-notes-container wprm-block-text-normal\">\n<p><span style=\"display: block;\">This tastes even better if it\u2019s sat in the fridge overnight.\u00a0<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>What are some of your favorite, simple side dishes to make? Leave a comment and let us know!<\/strong><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/wellnessmama.com\/recipes\/mediterranean-bean-salad\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I\u2019m always on the lookout for simple, easy, yet flavorful meals. Even better if I can prep them ahead of time. This Mediterranean bean salad is one of those dishes. I love that it\u2019s full of tasty flavors and chock full of veggies. The beans offer fiber and healthy carbs to fill hungry bellies. The &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[271],"tags":[],"class_list":["post-15987","post","type-post","status-publish","format-standard","hentry","category-healthy-recipes"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"I\u2019m always on the lookout for simple, easy, yet flavorful meals. Even better if I can prep them ahead of time. This Mediterranean bean salad is one of those dishes. I love that it\u2019s full of tasty flavors and chock full of veggies. The beans offer fiber and healthy carbs to fill hungry bellies. 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