This easy bean salad takes just a few minutes to throw together, is packed with vegetables and herbs, and the dressing is a winner!
I love salads like this for lunch, particularly when I want something that I can make ahead and keep in the fridge. The combination of butter beans, tomatoes, roasted peppers, olives and fresh basil works really well with the tangy sun-dried tomato dressing.
And, like all of the salads in my Fifty Fantastic Salads series, it’s completely plant-based, made with simple ingredients and full of flavour.
It’s number 44 of the series and is one of the quickest ones yet.
Why You’ll Love This Mediterranean Bean Salad
- Easy to make – there’s very little preparation and no cooking required if you’re using ready-roasted peppers.
- Filling and nutritious – butter beans provide a good amount of plant-based protein and fibre, making this a more substantial salad.
- Full of Mediterranean flavours – roasted peppers, olives, basil and sun-dried tomatoes bring plenty of Mediterranean flavour.
- Great for meal prep – it keeps well in the fridge, making it ideal for an easy lunch during the week.
- Vegan and naturally gluten-free – a simple salad that works for a variety of dietary needs.
Why I Chose These Ingredients
Butter beans are the base of this salad because they make it much more satisfying than a salad made purely from veggies. They’re a good source of plant-based protein and fibre and they have a low glycaemic index, which can help keep blood sugar stable.
Cherry tomatoes and cucumber are both classic Mediterranean salad ingredients. Tomatoes are a good source of vitamin C and lycopene (an antioxidant), while cucumber not only adds texture and crunch, it’s a really hydrating vegetable. And don’t peel the cucumber as a lot of it’s goodness is in the skin.
I’ve used roasted red peppers from a jar for ease but you could also roast your own if you have time. They are a great source of Vitamin C and really add a lovely sweetness to the salad.
Olives are a favourite of mine and I’d add them to every salad if I could! They bring a salty, savoury flavour and lots of healthy fats too.
The dressing is where I’ve packed in even more flavour. Sun-dried tomatoes are combined with olive oil, apple cider vinegar and fresh basil to make a simple dressing that is really full of flavour. It takes a couple of minutes to make but makes a big difference to the finished salad.
Storage and Shelf Life
This Mediterranean Bean Salad is best served at room temperature.
Leftovers can be stored in an airtight container in the fridge for 3-4 days. I’d recommend removing from the fridge for at least 30 minutes before eating.
It’s not suitable for freezing.
Recipe Tips
Add some grains: quinoa, bulgur wheat or couscous would all work well if you want to bulk it out further.
Change the beans: cannellini beans or chickpeas would also work well.
Add some crunch: toasted seeds or nuts can be added just before serving.
Want more greens? Add rocket or spinach just before serving.
Jarred beans – I personally think jarred beans have a better, softer texture so I would recommend using them if you can.
Related Recipes:
Here are some recipes from the fifty fantastic salad series:
Mediterranean Bean Salad
Ingredients
Salad ingredients:
- 800 g tinned or jarred butter beans (28oz)
- 20 cherry tomatoes
- 1 small cucumber
- 2 roasted red peppers jarred, if easier
- 200 g olives (7oz)
- Extra basil leaves to serve
Sundried tomato dressing:
- 4-5 sun-dried tomatoes
- Small handful of fresh basil
- 3 tbsp olive oil
- 2 tbsp apple cider vinegar
- Salt and pepper
Instructions
- Drain the butter beans. Slice the tomatoes, cucumber and red pepper into bite-sized pieces. Add them all to a large serving bowl with the olives.
- Finely chop the sundried tomatoes and basil leaves. Add them to a small jar or jug and add in the other dressing ingredients. Season with salt and pepper. Mix well.
- Pour the dressing over the salad and toss everything together. Finish with a few extra basil leaves.
- Serve straight away or leave for 15–20 minutes before serving to allow the flavours to develop.
Notes
- I like to serve with a slice or two of sourdough bread. One slice of good quality sourdough bread is about 4-5g of protein.
- This will store in the fridge for about 3-4 days.
- I don’t recommend freezing.
0 Comments