Mediterranean Bean Salad

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Mediterranean Bean Salad-6

This Mediterranean Bean Salad is so light and fresh, made with lemon juice, mint and parsley. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.

For the spiralized cucumber, I used one medium English cucumber which made enough for two servings using my Inspiralizer. This only adds about 12 calories to the whole salad. Be sure to cut them into shorter pieces before eating.

Mediterranean Bean Salad-2

This Mediterranean Bean Salad is so light and fresh, made with lemon juice, mint and parsley. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.
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5 from 4 votes
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Mediterranean Bean Salad

1
4
1
SP
175 Cals 8 Protein 26 Carbs 4.5 Fats
Total Time: 15 mins
Yield: 6 servings
COURSE: Lunch, Salad, Side Dish
CUISINE: American
This Mediterranean Bean Salad is so light and fresh, made with lemon juice, mint and parsley. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.

Ingredients

  • 1 15.5-ounce can garbanzo beans, drained and rinsed
  • 1 15-ounce can black beans, drained and rinsed
  • 1 cup chopped grape tomatoes
  • 1 large garlic clove, finely minced
  • ½ cup chopped red onion
  • ¼ cup chopped fresh parsley
  • ¼ cup chopped fresh mint
  • 1 1/2 tablespoons olive oil
  • Juice from 1 medium lemon
  • ½ teaspoon kosher salt
  • Freshly ground black pepper

Instructions

  • In a large bowl, combine the beans, tomatoes, garlic, onion, parsley, and mint.
  • For the dressing, in a small bowl, whisk the olive oil and lemon juice until smooth and emulsified.
  • Pour the dressing over the beans and veggies, add ½ teaspoon salt and black pepper to taste and carefully toss with a large metal spoon. Allow to sit at room temperature for 30 minutes so flavors combine.

Nutrition

Serving: 3/4 cup, Calories: 175kcal, Carbohydrates: 26g, Protein: 8g, Fat: 4.5g, Saturated Fat: 0.5g, Sodium: 327mg, Fiber: 9g, Sugar: 1g
Blue Smart Points: 1
Green Smart Points: 4
Purple Smart Points: 1
Points +: 4
Keywords: dairy free, Gluten Free, Under 30 Minutes, Vegetarian Meals

Mediterranean Bean Salad

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64 comments

  1. I don’t want a recipe that uses CANNED BEANS, why can’t you just let us know how to COOK the damn beans and get on with the salad. I don’t want a cupboard full of cans! I already HAVE lots of dry beans. I just want to use them.

    • https://letmegooglethat.com/?q=how+to+cook+garbanzo+beans

      https://letmegooglethat.com/?q=how+to+cook+black+beans

      Calm yourself and a quick Google search will tell you how to cook “the damn beans”. Then proceed with the recipe that we all enjoy. Good grief!!

    • Are you for real? No one is forcing you to use this website for recipes. Use your fingers to Google and knock this shit off. The world doesn’t revolve around you. 

    • How rude

  2. I pretty much lived on this for several month while in Mexico during the summer season.
    Added feta cheese and marinated artichokes at times
    Swapped lemon for lime or various vinegars to modify
    cooked beans from scratch which was amazing. When not available always rinse canned beans to reduce salt intake

  3. Easy, delicious, and healthy! I will make this again and again.

  4. this was so delicious. My guests loved it.  thank you!

  5. When do you add the sprialized cucumber. The recipe doesn’t list it, but it’s in the description and photos?

  6. Loved it! Very simple to make taste so fresh

  7. I used to be able to select Pinterest to save your recipes after the end of the recipe but have not been able to do so the last couple of weeks. The only Pin I see is at the top to follow you and I already do. How can I save your individual recipes?

  8. It means one and one half tablespoons

  9. Hi Gina
    I would like to add this to my meal plan this week but I can’t eat

    Garbanzos could I sub great northern beans or cannellini Thanks Pat

  10. I don’t understand what 11/2 means on the oil?

  11. I didn’t have mint, but used basil – delicious. Cucumber noodles are a perfect addition.

  12. I wondered which type of mint, spearment or peppermint? I grow spearmint my herb garden but wasn’t sure…

  13. I’m on a no-fat diet so I eliminated the oil for this recipe, and I didn’t have fresh parsley so I substituted cilantro. Also used fresh mint from my garden. Absolutely delicious! Even without a drop of oil. I thought the mint might be weird but it actually added that subtle spark that made it really special. I will definitely keep this recipe and make it again and again. Thanks!

  14. Didn’t see answer but can u refrigerate night before and serve cold 

  15. Oh my! I just finished inhaling a bowl of this. So good! I added chopped cucumbers right into it, and added a splash of white wine vinegar for a little acidity. The mint is a great addition! 

  16. Hi,
    I also got 5 smart points. I didn’t add the ingredients, I just put in your nutritional info. Oh well, 1 point doesn’t bother me too much! Great recipe! Thanks 🙂

  17. Typo in my last post -The other website for the fritters is  acouplecooks.com 

  18. Hi,

    We wanted to go vegetarian last night and use our many CSA veggies in our frig! We made this recipe substituted cilantro for parsley and added mango (because we had in the frig.)  also spiralized a cucumber.  Along with this recipe we made carrot and kohlrabi fritters (from acouolecooks.com) -the dishes went very well together. We served salsa on the side. Next time will will also have avacado on the side and add feta cheese to the bean salad.

    The recipes turned out great and will make it again. 

    Thank you ! 

  19. Can one use Spearmint instead?

  20. Can one use Spearmint?

  21. Hi! Your recipes are delicious and I’ve been following your website for a long time. I recently joined weight watchers about a weeks ago and I love that your recipes have Smart Points included. My problem is, I tried inputting this recipe into the WW app and it came out to 7 Smart Points- so weird. I am not complain to you, as you provide this wonderful free resource- I was just wondering if you have encountered similar problems with other recipes. I’ve heard many complaints about the app and also the way that WE calculates points and I was wondering if you had any thoughts on the subject. Thanks! 

    • Are you using the recipe builder? The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why. 🙂

      • Yup, I used the recipe builder in the app and I got 7 points per serving. I really appreciate you answering me- I’m so confused by this app! 

      • And if I just try to add it as a food, using the nutritional info you provided, it comes out to 5 points. This WW program is turning out to be much more work than their old ones…

      • Email me and lets see if our ingredients match up

  22. I’m a fool for mint, so this is the third time I’ve fixed this this summer. One question: why do you stipulate, stir with a metal spoon?

  23. I spiralized a zucchini and it tastes great! I made this to take for lunch several days. Thanks Gina for yet another fabulous recipe.

  24. If you make it the night before, do you add the dressing or leave off until the next day? Also would you refrigerate overnight? Thanks!

  25. I just made this, and even though the flavors haven’t set yet it’s already delicious! I added some diced cucumber right into the bean mixture. Yum, can’t wait to have this for lunch tomorrow!

  26. What about the cucumber?

  27. Hello!! So I’m a little confused on the points – on your site, you listed it as 6 SP per serving. However, when I plug it into my WW calculator, it says 5 SP, and when I add in the recipe to WeightWatchers.com, it comes out to 4 SP. I know that when in doubt, it’s a good idea to round up and go with the higher number, but I’m just a little confused as to how 3 different ways of calculating points are giving me different totals. Can anyone help??

  28. This is my new “go to” summer lunch recipe. I added a chicken breast and some fat-free feta. 

  29. Made a double batch of this Friday night for a Saturday potluck and it was very well received (and I think made even better by the extra time for flavors to meld), The leftovers (not much) will be enjoyed this week. Wonderful recipe, thanks! 

  30. I could LIVE on beans (except black eye peas) so I love all of your bean-based salads. I am always on the lookout for a healthy bean/greens salad that I can make on Sunday and divide for daily lunches for the work week. This one is perfect as I can easily add the tomatoes daily. Please keep these delightful salad ideas coming!

  31. I made this today and it is DELICIOUS! I didn’t have parsley so I just used some dried parsley to hold me over til I can make it again with fresh parsley. This is definitely going to be my easy go-to summer dish. Perfect to take to a cookout!

  32. I prepared this recipe last night and we thoroughly enjoyed it.  I didn’t use the cucumbers, but I served hummus on the side with warm pita bread slices.  I’ll definitely make this again and try the cucumbers.  I used some of my fresh mint from my garden.  I think any other kind of beans would be delicious!  

  33. I made this last week and brought it for lunch several days – came out great! I used sun dried tomatoes because I had them and wanted to use them up 

  34. This looks amazing! I have all the ingredients together. Just wondering, if I make it at night for the next day, will it be good sitting over night, or should I make it in the morning? Thanks!

  35. any recommendations to substitute for the lemon. I just cut into my lemon & it’s mushy gray pulp on the end.  

  36. Wow it looks so colorful and pretty! And yummy! Love that you put mint in it.   I can’t wait to make this tomorrow! I really need to buy an inspiralizer.  For now I’m thinking I will just dice the cucumbers.

  37. Sounds  good!
    Which one of the mints did you use?

  38. I will try substituting white beans as I HATE garbanzos! This sounds good.

  39. How many cucumbers?

  40. Gina, this looks delicious! You can even add some tuna for some added protein. Thank you for all your wonderful recipes. You’re like a member of my family, I’ll say; Oh, this is one of Gina’s recipes and they know it’s going to be delicious.

  41. I am definitely trying this out. Thanks

  42. Funny, I just made your lentil salad yesterday. That’s one of my favorite recipes from you. This is so similar, I know it will taste great! I feel like I might just add a cucumber and black beans to the lentil salad I already have to kick it up a notch. The lemon juice/olive oil dressing is so good! I cant wait to make this!