Mediterranean Bean Salad
286kcal
Ingredients
- 400 g kidney beans tinned
- 400 g chickpeas tinned
- 1 cucumber
- 1 beef tomato
- 1 red onion
- 30 g fresh parsley chopped
- 20 g green olives
- 2 tablespoon pomegranate seeds optional
Dressing
- 2 tablespoon olive oil
- 1 lemon juiced
- 1 tablespoon red wine vinegar
- 0.5 teaspoon cumin powder
- 1 tablespoon honey
- Salt and pepper to taste
Method
- Drain and rinse the kidney beans and chickpeas and add to a large bowl.400 g kidney beans, 400 g chickpeas
- Chop and de-seed the cucumber and tomato - dicing into small pieces at least as small as the chickpeas. Add to the bowl.1 cucumber, 1 beef tomato
- Finely dice the red onion and cut the olives into slices. Add them to the bowl along with the parsley.1 red onion, 20 g green olives, 30 g fresh parsley
- Mix together your dressing ingredients in a jar and shake well to emulsify.2 tablespoon olive oil, 1 lemon, 1 tablespoon red wine vinegar, 0.5 teaspoon cumin powder, 1 tablespoon honey, Salt and pepper to taste
- Pour the dressing over the salad ingredients and stir gently to combine.
- Add the pomegranate seeds over the top and refrigerate for 30 minutes before serving.2 tablespoon pomegranate seeds
Nutrition
Calories286kcalCarbohydrates67gProtein20gFat11gSaturated Fat1gPolyunsaturated Fat2gMonounsaturated Fat6gSodium100mgPotassium1145mgFiber19gSugar16gVitamin A1450IUVitamin C44mgCalcium126mgIron7mg
Notes
- Let it sit: This salad improves significantly after 30 minutes in the fridge. The beans absorb the dressing and the flavors meld together. It’s even better the next day.
- Rinse the beans well: Canned beans are packed in a starchy, salty liquid. Rinse them thoroughly under cold water to remove it - the salad will taste cleaner and the dressing will cling better.
- Dice everything to a similar size: Consistency matters here. If the cucumber is in big chunks and the onion is finely minced, every bite will taste different. Aim for roughly the same dice size across all the vegetables so you get a lovely spoonful with each bite!