Mediterranean Black Bean Salad

Why You’ll Love This Recipe

This salad is incredibly versatile, healthy, and satisfying. The black beans provide a hearty base, while the fresh veggies and herbs add brightness and crunch. The Mediterranean-inspired dressing brings everything together with a tangy and savory finish. It’s plant-based, gluten-free, and ready in minutes—perfect for busy weekdays or meal prep.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned black beans, drained and rinsed
• Cherry tomatoes, halved or chopped ripe tomatoes
• Cucumber, diced
• Red onion, finely chopped
• Bell pepper (any color), chopped
• Kalamata olives, sliced
• Fresh parsley or cilantro, chopped
• Olive oil
• Lemon juice or red wine vinegar
• Garlic, minced (optional)
• Salt
• Black pepper
• Optional: crumbled feta, avocado, dried oregano

Directions

1. In a large mixing bowl, combine the black beans, tomatoes, cucumber, red onion, bell pepper, and olives.
2. Add the chopped parsley and any optional extras like feta or garlic.
3. Drizzle with olive oil and lemon juice or vinegar.
4. Season with salt and black pepper to taste.
5. Toss everything together gently until well mixed.
6. Let the salad sit for 10–15 minutes before serving to enhance the flavors.

Servings and timing

This recipe serves 4 as a side or 2 as a main dish. It takes about 15 minutes to prepare, with no cooking required, making it a fast and nutritious option for any meal.

Variations

• Add grains: Mix in cooked quinoa, bulgur, or couscous for a more filling salad.
• Make it creamy: Add avocado or a spoonful of hummus for a creamy texture.
• Include cheese: Crumbled feta or goat cheese adds a tangy, rich element.
• Add greens: Toss in spinach, arugula, or romaine for extra freshness.
• Use different beans: Substitute or mix with chickpeas or kidney beans.
• Spice it up: Add red pepper flakes or a dash of hot sauce for heat.
• Try a different herb: Swap parsley with fresh basil or mint for a new twist.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors improve after a few hours, making this a great make-ahead dish. Serve cold or at room temperature. This salad is not suitable for freezing and does not require reheating.

FAQs

How long does Mediterranean Black Bean Salad last?

It stays fresh in the fridge for up to 3 days when stored in an airtight container.

Can I make this salad ahead of time?

Yes, it’s perfect for meal prep. Make it a few hours in advance and chill to let the flavors blend.

Is this salad vegan and gluten-free?

Yes, it is naturally vegan and gluten-free.

Can I use dried black beans?

Yes, just cook them in advance. You’ll need about 1.5 cups of cooked beans to replace one 15-ounce can.

What’s the best dressing for this salad?

A simple mix of olive oil and lemon juice or red wine vinegar works best, but you can also add a pinch of dried herbs or garlic.

Can I add meat or seafood?

Yes, grilled chicken, shrimp, or tuna pair well for extra protein.

What can I use instead of olives?

Capers or marinated artichokes are great alternatives for a briny kick.

Can I skip the onion?

Yes, you can omit red onion or substitute with green onions or shallots.

Is it okay to add leafy greens?

Absolutely. Toss in arugula, spinach, or romaine for added volume and nutrition.

Can I serve this warm?

While traditionally served cold, it can be gently warmed if desired, especially if adding grains or proteins.

Conclusion

Mediterranean Black Bean Salad is a fresh, protein-rich dish that’s as flavorful as it is easy to make. With its mix of bold ingredients and zesty dressing, it’s the perfect go-to recipe for a healthy lunch, a colorful side, or a light dinner. Whether for meal prep or a last-minute meal, this salad is sure to satisfy.

Mediterranean Black Bean Salad

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A vibrant and hearty Mediterranean-inspired salad made with black beans, fresh vegetables, herbs, and a tangy olive oil dressing. Quick, nutritious, and perfect for lunch, sides, or meal prep.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: Serves 4 as a side, 2 as a main
• Category: Salad
• Method: No-cook
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cherry tomatoes, halved or chopped ripe tomatoes
• 1 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1 bell pepper (any color), chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup fresh parsley or cilantro, chopped
• 2 tablespoons olive oil
• 2 tablespoons lemon juice or red wine vinegar
• 1 garlic clove, minced (optional)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 1/4 cup crumbled feta
• Optional: 1 avocado, diced
• Optional: 1/2 teaspoon dried oregano

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Instructions

1. In a large mixing bowl, combine the black beans, tomatoes, cucumber, red onion, bell pepper, and olives.
2. Add the chopped parsley and any optional ingredients like feta, garlic, or avocado.
3. Drizzle with olive oil and lemon juice or red wine vinegar.
4. Season with salt, black pepper, and dried oregano if using.
5. Toss everything together gently until well mixed.
6. Let the salad sit for 10–15 minutes before serving to allow the flavors to meld.

Notes

• For a more filling dish, add cooked grains like quinoa or couscous.
• Add avocado for creaminess or a spoonful of hummus as a twist.
• Use capers or artichokes instead of olives if preferred.
• This salad tastes even better after chilling for a few hours.
• Perfect for meal prep and travels well for lunches or picnics.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 220
• Sugar: 3g
• Sodium: 360mg
• Fat: 11g
• Saturated Fat: 1.5g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 7g
• Protein: 8g
• Cholesterol: 0mg