Mediterranean Three Bean Salad
When it comes to easy, healthy, and crowd-pleasing dishes, a 3-bean salad is hard to beat. It’s vibrant, versatile, and packed with protein, fiber, and nutrients. But what if you could take this classic salad to the next level? Enter 3-bean salad with feta — a perfect balance of savory, tangy, and refreshing flavors that will make your taste buds dance!
This salad is a great side dish for summer barbecues, a nutritious snack, or a light meal on its own. The creamy, briny feta adds an extra layer of richness and depth to the traditional bean salad, making it even more satisfying. Plus, it’s super simple to make and can be enjoyed immediately or refrigerated for later use.
Why a 3-Bean Salad?
Three-bean salad is a staple for good reason — it’s nutritious, easy to prepare, and customizable. Beans are a fantastic source of plant-based protein and fiber, making them a great addition to any meal. Here's why this salad stands out:
High in Protein and Fiber: The beans — usually a mix of kidney beans, chickpeas, and green beans — offer an excellent combination of protein and fiber, both of which help keep you full and satisfied for longer.
Packed with Nutrients: Beans are rich in folate, iron, potassium, and magnesium. The feta adds a dose of calcium and probiotics, while the olive oil dressing provides heart-healthy fats.
Versatile: You can enjoy this salad as a side dish, on top of greens, or as a stand-alone meal. It's also a great addition to lunchboxes or meal prep for the week ahead.
Quick and Easy: This recipe comes together in just a few minutes. If you use canned beans, there’s no cooking required — just a quick rinse and mix, and you're done.
Why You’ll Love This Salad
Nutritious and Satisfying: This 3-bean salad with feta is full of protein, fiber, and healthy fats, making it a filling and nutrient-dense option for any meal.
Customizable: Feel free to swap out any of the beans or herbs based on what you have on hand. Add some diced bell peppers, cucumbers, or olives to bring in even more flavor.
Great for Meal Prep: This salad keeps well in the fridge for up to 3-4 days, making it a perfect option for meal prep. It can also be a great addition to a picnic, BBQ, or potluck.
Perfect for Vegans and Vegetarians: While feta adds a nice creamy element to this salad, you can easily make it vegan by omitting the cheese or replacing it with a plant-based feta alternative or avocado for added creaminess.
Variations to Try
Try Other Beans: Try green beans, navy beans, chickpeas, the options are endless
Spicy Kick: Add a chopped jalapeño or red pepper flakes for some heat.
Add Grains: Toss in some cooked quinoa, farro, or couscous for extra bulk and texture.
Roasted Vegetables: For a heartier salad, roast some sweet potatoes or zucchini and mix them in with the beans.
Lemon Zest: If you’re using lemon juice in the dressing, add some lemon zest for a burst of citrusy fragrance.
This 3-bean salad with feta is a simple, healthy, and vibrant dish that will impress everyone at your next gathering or provide you with a satisfying meal in minutes. The combination of crunchy beans, tangy feta, and a zesty dressing makes it a perfect option for any occasion. Plus, it's a great way to add more plant-based protein to your diet while enjoying a delicious, refreshing meal.
So next time you’re looking for a quick and nutritious dish, give this 3-bean salad with feta a try — you won’t be disappointed!
Mediterranean Three Bean Salad
Ingredients
- 15 oz. can cannellini beans drained and rinsed
- 15 oz. can red kidney beans drained and rinsed
- 15 oz. can black beans drained and rinsed
- ½ cup cherry tomatoes diced
- ½ cucumber diced
- ½ red onion diced
- 1 red pepper diced
- 8 oz. feta cheese blocked crumbled
- 3 tbsp olive oil
- 1 lemon juiced
- salt and pepper to taste
Instructions
- Drain and rinse all beans and combine in a large bowl.
- Dice tomatoes, cucumber, red onion and red pepper. Add to bowl.
- Crumble feta, reserve a few tablespoons to garnish. Add remaining feta to bowl.
- Add olive oil, lemon, salt and pepper. Combine. Add more olive oil, lemon juice, salt and pepper to taste.
- Garnish with remaining feta cheese.
- Tastes even better after it has been chilled in the fridge.
