Mediterranean Tri-Bean Salad

I have made this Mediterranean Tri-Bean Salad many times in the past, but I had completely forgotten about it since starting G&S!

My original recipe used only chickpeas, but I wanted to make it more hearty.

I knew the perfect addition would be black and kidney beans!

The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) beans combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

I happen to love the fresh flavors of the Mediterranean. Fresh herbs, fruits, vegetables, seafood, and healthy fats are all part of my eating habits so this salad is a perfect fit. This way of eating closes resembles Dr. Strand’s Healthy for Life Program which I have followed for years.

Many studies have shown that these lifestyles can result in weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

Needless to say, if you are looking for a recipe that is both delicious and healthy this one’s for you!

The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

I often bring this dish to BBQs or fun pizza nights that need a little something healthy to pair with it. Though this fresh salad has all the colors of summer, I make this salad most often in the cooler months to remind me warmer temps are just around the corner.

And can we just talk about the gorgeous colors of this salad?

The vibrant and beautiful colors in this salad make this recipe creator’s heart sing! 🙂

As stated above, I typically use this Mediterranean Tri-Bean Salad as a side dish, but this would also be a filling main dish for vegetarians. The 3 different varieties of beans, olives, and veggies combine for a hearty, yet light meal!

Mediterranean Tri-Bean Salad #cleaneating side dish or #vegetarian meal Click To Tweet

 

The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

Here Are The Ingredients You Will Need:

15 oz can black beans

15 oz can kidney beans

15 oz can garbanzo beans (chickpeas)

1 English cucumber, chopped

1 orange bell pepper, chopped

2 cups red grape tomatoes, halved

1/2 cup red onion, finely diced

1/2 cup Manzanilla olives, cut in half

1/4 cup crumbled feta cheese

1/4 cup fresh basil, julienned (6 large leaves)

3 Tbsp lemon juice

2 Tbsp red wine vinegar

1 Tbsp extra virgin olive oil

1 tsp honey

1/2 tsp garlic powder

1/2 tsp sea salt

1/4 tsp ground black pepper

The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

Step 1:

Pour the 3 cans of beans into a colander and rinse with water. Set aside to drain while you chop the veggies.

The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

Step 2:

Next, chop all of the vegetables and place them in a large bowl. Then add in the drained and rinsed beans.

The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

Step 3:

Add all dressing ingredients to small bowl or mason jar and whisk together. I used my Matcha milk frother.

The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

Step 4:

Lastly, pour dressing over vegetables and beans in the large bowl and gently mix. Add more salt and pepper if necessary. Serve immediately or store in the refrigerator.

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The BEST Mediterranean Tri-Bean Salad | This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) beans combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Low carb recipes like this are exactly what you need if weight loss is a goal!

 

Mediterranean Tri-Bean Salad
Print Recipe
This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) beans combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Find more healthy recipes like this at groundedandsurrounded.com
Servings
10 people
Servings
10 people
Mediterranean Tri-Bean Salad
Print Recipe
This healthy and easy three bean vegetable salad has all the right flavors. The light and tangy dressing is the icing on the cake in this gluten-free recipe. Canned black, kidney, and garbanzo (chickpeas) beans combine with fresh cucumber, tomatoes, and peppers to produce a clean eating side dish or vegetarian meal. Find more healthy recipes like this at groundedandsurrounded.com
Servings
10 people
Servings
10 people
Ingredients
Salad
  • 15 oz can black beans
  • 15 oz can kidney beans
  • 15 oz can garbanzo beans (chickpeas)
  • 1 English cucumber, chopped
  • 1 orange bell pepper, chopped
  • 2 cups red grape tomatoes, halved
  • 1/2 cup red onion, finely diced
  • 1/2 cup Manzanilla olives, halved
  • 1/4 cup crumbled feta cheese
  • 1/4 cup fresh basil, julienned (about 6 large leaves)
Dressing
  • 3 Tbsp lemon juice
  • 2 Tbsp red wine vinegar
  • 1 Tbsp extra virgin olive oil
  • 1 tsp honey
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper
Servings: people
Instructions
  1. Pour the 3 cans of beans into a colander and rinse with water. Set aside to drain while you chop the veggies.
  2. Chop all of the vegetables and place them in a large bowl. Add in the drained and rinsed beans.
  3. Add all dressing ingredients to small bowl or mason jar and whisk together. I used my Matcha milk frother.
  4. Pour dressing over vegetables and beans in the large bowl and gently mix. Add more salt and pepper if necessary. Serve immediately or store in the refrigerator.
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26 thoughts on “Mediterranean Tri-Bean Salad

  1. I have to share my story with this salad and the transformation it has made to my life. In recent years I’ve put on way too many pounds due to a physical disability and medications that are notorious “weight gainers.” In an attempt to change my diet some to help with weight, I started looking around for bean salad recipes. I came across your website, and your photos made the salad all that much more appetizing. I tried the recipe and I loved it.

    Now for the results – In six weeks of eating this at least one meal a day (as well as for snacks), I have lost 32# and 5 inches on my waist. I’ve done it without feeling deprived of food at all, and I have yet to get tired of the salad recipe. Everything in there makes it appealing and interesting, and I can’t thank you enough for posting this recipe.

    1. Eric, I can’t tell you how incredibly blessed I am by your words. First of all, congratulations on 32# lbs and 5″ lost! Wow, that is amazing!! Second, I am so grateful this salad has made such a difference in your life. As a blogger, I have no idea if I am impacting anyone out there in cyberspace if they don’t take the time, like you, to tell me. THANK YOU for making my heart full and being of such encouragement that the recipes I am sharing are impacting others in a positive way. Again, congratulations on your remarkable journey to health and I wish you many blessings! 🙂

  2. I made this exactly to recipe except I omitted chickpeas (due to an allergy). It was delicious!! The basil was a nice touch. I’m hoping to keep this in the fridge for a couple days for lunches. Any salad with green olives is good in my books! 😉

    1. I am so glad you enjoyed this recipe, Kelsey! It is nice to know that the omission of the chickpeas still allowed the flavors to shine through! I agree, the fresh basil really kicks it up a notch. Thanks for sharing your recipe experience here!

  3. Sammi, I have been making this salad for every cookout this season and it is a hit every time!! The basil and feta are a perfect compliment to one another and the other flavors. Thank you!

    1. Really?! That is SO awesome. You rock, Selene! Thank you for sharing your love for this salad with me. It is certainly one of my very favorites too. Blessings to you!

  4. This salad was a big hit at a cook-out yesterday! Great flavors! However, I couldn’t find the nutrition stats. Can you help me with calorie counts? Thanks!!

    1. Oh, that makes my heart happy, Carol Ann! Thank you for sharing your recipe experience with me. I have never calculated the calories for this salad, but I have used an app called Lose It! that worked well to determine nutritional info. Blessings!

    1. This stays fresh for days in the fridge! The only downside to eating it days later is the amount of liquid that has accumulated in the bottom of the bowl from all the veggies. Using a slotted spoon to plate will remedy that! Enjoy. 🙂

  5. Mediterranean flavors are sure to give a feast for one’s palate. Moreover, salads are very healthy as well. I can’t wait to try this tri bean salad.

  6. Yum! What a pleasure it will be to make this tasty recipe in my own kitchen!
    I am so delighted that you shared these healthy and delicious Mediterranean Tri-Bean Salad with us at the Healthy Living Link Party. I’m Pinning and sharing this!

  7. This salad looks delicious. I love the vibrant colors and all the healthy fiber of the beans. My mom and I were talking about how we want to make this very soon. Your photography is so bright and beautiful, my mouth is watering!

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