Mediterranean Three Bean Salad! The Best you'll ever have

Ingredients

• 1 can Canned Cannellini Beans (15‑oz, drained and rinsed)
• 1 can Canned Chickpeas (15‑oz, drained and rinsed)
• 1 can Canned Red Kidney Beans (15‑oz, drained and rinsed)
• 1 each Red Bell Pepper (seeded and diced small)
• 1 each Green Bell Pepper (seeded and diced small)
• 0.5 each Red Onion (finely chopped)
• 1 each English Cucumber (peeled if desired, diced small)
• 2 tablespoon Capers (rinsed)
• 1 cup Fresh Parsley (packed, chopped)
• 0.5 cup Fresh Mint Leaves (packed, chopped)
• 0.5 cup Fresh Basil Leaves (packed, chopped)
• 1 tablespoon Dijon Mustard (smooth)
• 2 tablespoon Lemon Juice (freshly squeezed)
• 3 tablespoon Extra Virgin Olive Oil (good quality)
• 1 clove Garlic Clove (minced)
• 1 teaspoon Granulated Sugar (optional, to balance acidity)
• ½ teaspoon Sea Salt (or to taste)
• ¼ teaspoon Freshly Ground Black Pepper (or to taste)

Instructions

1. Prepare the beans

   Open the three cans of beans, drain them in a colander and rinse under cold water. Set aside to drain completely.

   Time: PT5M

2. Dice the vegetables

   Seed and dice the red and green bell peppers into small ¼‑inch pieces. Finely chop the red onion and dice the English cucumber into similar sized cubes.

   Time: PT7M

3. Chop the fresh herbs

   Roughly bunch the parsley, mint, and basil leaves. Roll them into small bundles and chop finely until you have about 1 cup parsley, ½ cup mint, and ½ cup basil.

   Time: PT5M

4. Make the Dijon vinaigrette

   In a small bowl whisk together Dijon mustard, fresh lemon juice, extra‑virgin olive oil, minced garlic, sea salt, black pepper, and the optional teaspoon of sugar until the dressing emulsifies.

   Time: PT5M

5. Combine beans, veggies, and herbs

   Add the drained beans, diced peppers, onion, cucumber, capers, and chopped herbs to the large mixing bowl. Toss gently to distribute evenly.

   Time: PT3M

6. Dress and toss the salad

   Pour the vinaigrette over the bean mixture. Using salad tongs or two large spoons, toss the salad until every piece is lightly coated.

   Time: PT3M

Nutrition Facts

Calories

250

Protein

10 g

Carbohydrates

30 g

Fat

12 g

Fiber

8 g

Ingredient Substitutions

• Instead of Canned Cannellini Beans: Great Northern beans, white kidney beans
• Instead of Canned Chickpeas: Garbanzo beans, white beans
• Instead of Canned Red Kidney Beans: black beans, pinto beans
• Instead of Red Bell Pepper: yellow bell pepper, poblano pepper
• Instead of Green Bell Pepper: orange bell pepper, zucchini
• Instead of Red Onion: white onion, shallots
• Instead of English Cucumber: regular cucumber, seedless cucumber
• Instead of Capers: green olives, chopped, pickled green peppercorns
• Instead of Fresh Parsley: flat‑leaf parsley, cilantro
• Instead of Fresh Mint Leaves: fresh basil, tarragon
• Instead of Fresh Basil Leaves: fresh oregano, fresh thyme
• Instead of Dijon Mustard: whole grain mustard, spicy brown mustard
• Instead of Lemon Juice: white wine vinegar, apple cider vinegar
• Instead of Extra Virgin Olive Oil: light olive oil, avocado oil
• Instead of Garlic Clove: garlic powder (¼ tsp), shallot (½ small)
• Instead of Granulated Sugar: honey (½ tsp), maple syrup (½ tsp)
• Instead of Sea Salt: kosher salt, table salt
• Instead of Freshly Ground Black Pepper: white pepper, ground cayenne (pinch)

Equipment Needed

• Large Mixing Bowl
• Chef's Knife
• Cutting Board
• Measuring Spoons
• Whisk or Fork
• Salad Tongs (optional)

Critical Steps — Do Not Skip

• Rinsing and draining the canned beans to reduce sodium.
• Chopping herbs finely to release their aroma.
• Emulsifying the vinaigrette so it coats the salad evenly.

Chef Tips from the Video

• Use a mix of white beans (cannellini) and darker beans (kidney) for visual contrast.
• A drizzle of high‑quality extra‑virgin olive oil elevates the flavor dramatically.
• For extra crunch, add a handful of toasted pine nuts or sliced almonds.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days. Keep dressing separate if preparing far in advance.

Freezer: Not recommended; texture of beans and fresh herbs deteriorates.

Room temperature: Can sit at room temperature for up to 1 hour after dressing.

Make-Ahead Tips

• Prepare the vinaigrette up to 2 days ahead and store in a sealed jar.
• Keep the beans and chopped vegetables separate from the dressing until ready to serve.
• If making a large batch, double the dressing ingredients and keep proportionate.

Frequently Asked Questions