Once you try three bean salad the Mediterranean way, you will not go back! This three bean salad is so bright and packs tons of flavor from fresh herbs, capers, and a zesty garlic Dijon vinaigrette. It’s the perfect potluck salad. And it makes a great side next to any dinner like easy lemon chicken; beef kabobs; these gyros; shrimp skewers; or baked fish. So many possibilities! Be sure to check out my video and tips below.
I am a big fan of beans. A staple of the Mediterranean pantry, beans are a healthy, versatile and a super affordable ingredient. They are rich in antioxidants, fiber, B vitamins, iron…plus, they’re a hearty great alternative to high-fat proteins.
If you’re looking to incorporate more beans in your diet, one good way to do this is three bean salad.
Three bean salad is like the quintessential American picnic or potluck dish, and there are so many great variations of it out there. But, I’ll bet you will fall in love with this bright and fresh Mediterranean twist!
What Kind of Beans Go Into a Three Bean Salad?
If we’re talking about a traditional American 3 bean salad here, you’ll typically see these three
- Canned green beans
- Kidney Beans
- Garbanzo, also known as chickpeas
I’ve not been much a fan of canned green beans; they just feel too mushy for my taste. Instead, I opted for cannellini beans, I like their creamy texture, and I think they work really well here next to the kidney beans and garbanzo.
That said, a good option would be to use steamed green beans. They’ll just lend a far better texture here than canned green beans.
Tip: How to Steam Green Beans. You can steam fresh green beans right in your microwave. Wash and trim the beans, place them in a bowl, then cover with a wet paper towel and microwave for a few minutes (1/2 pound typically takes about 5 minutes or so.)
Mediterranean-Style Three Bean Salad Recipe
This bean salad starts with three humble cans of beans: garbanzo, kidney beans, and cannellini beans. Occasionally, I’ll switch out the cannellini beans for steamed green beans.
In my opinion, to build this 3 bean salad into a huge, “sexy” bowl of goodness–the Mediterranean way, of course–we need crunch and bright flavors.
Colorful bell peppers, cucumbers, and red onions come in, adding that needed crunch. And, for more flavor, tangy capers and fresh herbs–parsley, mint, and basil! I don’t love the syrupy dressings that are typical of three bean salads, so I whipped up a quick garlic Dijon vinaigrette. This bright vinaigrette definitely pulled everything together!
A couple of tips for this 3 bean salad
1- Rinse and drain beans before using. Canned beans release starch into the canning liquid, making it murky. The canning liquid is not necessarily bad for you, but just doesn’t look that great. What i like to do is drain the beans, then rinse well, and drain again before using.
2-Make this 3 bean salad ahead and refrigerate. Beans need a little time to soak up flavor, so it’s a good idea to make this salad ahead and refrigerate for 30 minutes to several hours. If you want to make this a day ahead, you can hold the fresh herbs and add them in 30 minutes or so before serving, this will just keep them from wilting too much into the salad (more for looks.)
Leftovers? If you have any leftovers, you can store three bean salad in the fridge in tight lid container for 2 to 3 nights (depending on when you actually made it.)
Watch My Video for How to Make this Mediterranean Three Bean Salad
More Recipes to Try:
Greek Baked Cod with Lemon and Garlic
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Mediterranean Three Bean Salad
- Prep Time: 15 mins
- Total Time: 15 mins
- Yield: serves 8 1x
Print Recipe
Pin RecipeDescription
Easy three bean salad recipe packed with Mediterranean flavors from fresh herbs, capers, and a zesty Dijon garlic vinaigrette. If you thought beans were boring, you just might change your mind! Be sure to check out the tips and watch my video for how to make this salad.
Ingredients
- 1 15-oz can kidney beans, drained and rinsed
- 1 15-oz can cannellini beans, drained and rinsed
- 1 15-oz can garbanzo beans (chickpeas), drained and rinsed
- 1 green bell pepper, cored and chopped
- 1 red bell pepper, cored and chopped
- 1/2 English cucumber, diced
- 1 cup chopped red onions
- 1 1/2 tbsp capers
- 1 cup chopped fresh parsley
- 10–15 fresh mint leaves, torn or gently chopped
- 10–15 fresh basil leaves, torn or gently chopped
Garlic Dijon Vinaigrette
- 1–2 garlic cloves, minced
- 1/2 tbsp Dijon mustard
- 2 tbsp lemon juice
- 1 tsp sugar
- 1/4 cup Early Harvest extra virgin olive oil
- Salt and black pepper
Instructions
- In a large mixing bowl, combine the beans, chopped peppers, onions, capers and fresh herbs. Mix using a wooden spoon.
- In a small bowl, add the vinaigrette ingredients. Whisk vigorously to combine.
- Add the vinaigrette to the salad bowl. Toss to coat.
- For best results, cover and refrigerate for a bit before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.
Notes
- Cook’s Tip: Rinse and drain beans before using. Canned beans release starch into the canning liquid, making it murky. The canning liquid is not necessarily bad for you, but just doesn’t look that great. What i like to do is drain the beans, then rinse well, and drain again before using.
- Cook’s Tip: Make this 3 bean salad a little bit ahead and refrigerate. Beans need a little time to soak up flavor, so it’s a good idea to make this salad ahead and refrigerate for 30 minutes to several hours. If you want to make this a day ahead, you can hold the fresh herbs and add them in 30 minutes or so before serving, this will just keep them from wilting too much into the salad (more for looks.)
- Leftover storage: store leftover three bean salad in the fridge in tight-lid containers. It should keep for 2 days (depending on when you actually made it.)
- Meal-Prep: If you want to make this salad to have for lunch over the next few days, hold the dressing and add it as needed a few minutes before enjoying your lunch.
- Recommended for this Recipe Our Early Harvest extra virgin olive oil.
- Visit our store to browse our olive oils, all-natural and organic spice, and more!
- Category: Salad
- Method: Tossed
- Cuisine: Mediterranean
Keywords: Three Bean Salad, Bean Salad, Mediterranean Salad
*This article first appeared on this site in 2017 and has recently been updated with new information and new media for readers’ benefit
How much fiber does it have?
9.3 grams or 37% 🙂
Do you not need to cook kidney beans before eating them?
Hey Charlotte, in this salad, we used all canned beans not dry beans 🙂
Just made this salad and omg it’s great!
★★★★★
So glad to hear it, Louise!
I am making this for the first time. Is the recipe correct? No vinegar in the vinaigrette?
Yes, the recipe is correct:-) A vinaigrette can include other forms of citrus than vinegar.
Could you use dried herbs is fresh is not available in this recips?
Sure, Karin. You’ll want to use less dry herbs, since they are more concentrated.
Delicious, and such a fresh taste
★★★★★
I’m so glad, Carol! Thanks for sharing
Hey Suzy,
I loved this dish – tasty AND full of protein. I’m wondering how I can adapt it for autumn now, as the weather is getting a little cooler…warm chickpea salad?
I’m also writing a post on healthy lunch ideas, and I’d love to include a link to this recipe with a photo if possible. Would that be ok?
Thanks! xo
Hey Lucie, we actually eat this salad as is all year round because it’s really hearty. As far as linking back to the recipe, if you are only looking to link to it (without republishing it, of course) that is absolutely fine and appreciated (here’s our policy page on that btw: https://www.themediterraneandish.com/privacy/)
I made the 3 bean salad, I was impressed on how it turned out I didn’t use the green beans. My family and I enjoyed it very much. I’m doing it for better health. My new bean salad.
★★★★★
So great to hear it!
Delicious- we really enjoyed it! Is there supposed to be any vinegar in the vinaigrette dressing? Thanks!
★★★★★
So glad you enjoyed it, Valerie! A vinaigrette will typically have some sort of citrus, sometimes that is vinegar, but other times it could be lemon or lime juice or something else 🙂
What do you recommend to eat with this salad?
★★★★★
If you scroll up to the very first paragraph, you’ll see some recommendations and you’ll be able to click on the red links to see full recipes 🙂 Enjoy
My new go-to summer potluck dish! Delicious, layered flavors. Sometimes I add sheep feta to mine.
Glad to hear it!
Great food, but I need to know carbs and protein. Could these values be included?
This looks fabulous. I love making three bean salad in the summer. I plan on making this soon but what you would you serve with it? I love how you give those ideas with your recipes.
Enjoy, Diane! This salad is super versatile, you can use it next to any of our grilled chicken recipes, salmon…etc. I make it ahead and use it for lunch over a few days as well.
Yum! I will add three cloves of garlic next time, but we are garlic hounds!
★★★★★
Sounds great! Hope you enjoy!
I assume the nutritional information is per serving?
Yes, that is correct.
Since when is Iran the mediterranean?
Not sure what you’re referencing here.
Hi how many calories per portion please?
Thank you.
Hi there, the nutrition information label is just below the recipe for you. Enjoy!
I was out of white beans, so I used some creamy lima beans and found this dish to be a very satisfying side and we used it most of the week with our other Mediterranean meals. You could customize it by adding your favorite spice blend.
★★★★
Thanks so much for sharing your variation!