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Home » easy » Mediterranean Bean Salad

Mediterranean Bean Salad

Published: Jul 13, 2019 · Modified: Mar 17, 2020 by Louisa Clements · This post may contain affiliate links

This post may contain affiliate links

Mediterranean Bean Salad with mixed beans, green pepper, cucumber, tomato, red onion and feta cheese with a simple oil and vinegar dressing is the perfect crunchy and sturdy salad to make this summer. This recipe is sponsored by Loblaws.

Easy mediterranean bean salad in a glass bowl.

Jump to Recipe
15 minutes minutes 11 Comments

Over the last few years I’ve been trying to eat and cook more vegetarian and plant-based recipes at home. This is something that has become somewhat of a food trend in recent times, but for me, it’s mostly because eating vegetarian can:

  • Be more affordable
  • Push you to be more creative in the kitchen
  • Encourage you to use more local produce 

These are all good things for a creative, city-dwelling cook like me. Plus, it allows me to have a variety of recipes up my sleeve when I’m having vegan or vegetarian friends over—they are still food lovers even if they don’t follow the exact same eating habits as I do.

I recently met with an in-store registered dietitian at my local Loblaws to talk about meal planning and eating more vegetarian and plant-based meals at home; what kinds of things I should be looking for when I’m shopping, different ways to get in a variety of fruits and vegetables even in the winter months (hello frozen and canned vegetables!) and how to develop more vegetable-forward recipes.

As a food lover, I loved walking through Loblaws, chatting with their in-store registered dietitian Emilia about the different ingredients; sharing ways we cook certain things, our favourite dishes and recipes. I even wrote down a whole page of notes throughout our conversation.

As someone who lives and breathes cooking, it was so much fun to hear her perspective and her ideas for adding more plant-based meals into my life. If you are interested in learning more about speaking with a dietitian or the services Loblaws in-store dietitians offer, you can book a consultation here. 

Ingredients (cherry tomatoes, cucumber, green pepper and red onion) prepped on a cutting board.

I left the consultation with a ton of ideas, but the first one I wanted to make was a Mediterranean bean salad. I’ve fallen a bit off the wagon bringing my lunches to work over the past couple of weeks, so I figured a flavourful and sturdy bean salad would last well in my fridge for packed lunches all week.

This mixed bean salad is inspired by Mediterranean flavours; along with local cucumber, green pepper and tomatoes, I’ve thrown in a few canned favourites like sundried tomatoes packed in oil, marinated artichokes, Kalamata olives and capers. 

Easy Bean Salad Dressing

The dressing is the star of the show here and I was inspired by my favourite Greek salad recipe and opted to use dried herbs like they traditionally do in salads in Greece. The dressing is a simple combination of olive oil, red wine vinegar, salt, pepper, garlic and dried oregano.

Easy mediterranean bean salad in a glass bowl.

Mediterranean Bean Salad

Author: Louisa Clements
5 from 5 votes
Mediterranean Bean Salad with mixed beans, green pepper, cucumber, tomato, red onion and feta cheese with a simple oil and vinegar dressing is the perfect crunchy and sturdy salad.
Pin Print
Prep: 15 minutes minutes
Total: 15 minutes minutes
Servings: 4 servings

Ingredients

  • 1 19 oz can mixed beans, drained and rinsed
  • ½ English cucumber, chopped
  • 1 green bell pepper, chopped
  • 1 cup halved cherry tomatoes
  • ½ cup drained and chopped marinated artichokes
  • ⅓ cup diced red onion
  • ¼ cup drained and minced sundried tomatoes packed in oil
  • ¼ cup crumbled feta
  • ¼ cup pitted and sliced Kalamata olives
  • 2 tablespoon drained capers

Dressing:

  • 3 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 2 teaspoon dried oregano
  • 1 small clove garlic, grated
  • ¼ teaspoon salt

Instructions

  • In a large bowl, toss all salad ingredients together.
  • In a measuring cup or another small bowl, whisk dressing ingredients. Drizzle dressing over salad and toss.
Did you try this recipe?Leave a comment + rating and let me know what you think!
Filed Under: easy, gluten free, lunch, quick recipes, salad, vegetarian
Nutrition Facts
Mediterranean Bean Salad
Amount Per Serving
Calories 310 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 4g25%
Cholesterol 8mg3%
Sodium 957mg42%
Potassium 678mg19%
Carbohydrates 30g10%
Fiber 10g42%
Sugar 6g7%
Protein 10g20%
Vitamin A 760IU15%
Vitamin C 48mg58%
Calcium 130mg13%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet. Nutrition information is an estimate and is provided for informational purposes only. If you have any specific dietary concerns, please consult with your healthcare practitioner.

Let me know if you give this Mediterranean bean salad recipe a try in the comments below. 

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5 from 5 votes (2 ratings without comment)

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Comments

  1. Patti

    June 11, 2022 at 8:24 am

    This is one of the best salads I’ve ever had!! It’s light and refreshing while being extremely filling. I love it with a piece of sautéed salmon. It’s even better as it sits.

    5 stars

    Reply
    • Louisa Clements

      July 16, 2022 at 10:24 am

      I am so glad you enjoy this recipe, Patti! Thank you for taking the time to let me know!
      Reply
  2. Liz

    September 16, 2019 at 5:53 pm

    I love this salad! It's easy to prep on Sundays and lasts the whole week. Perfect for easy lunch meal-prep and it leaves me feeling full and satisfied. I've given the recipe to multiple coworkers because I rave about it so much!
    ★★★★★

    5 stars

    Reply
    • Louisa Clements

      September 22, 2019 at 1:46 pm

      I'm so glad that you are enjoying this salad, Liz! It's one of my favourites as well--thanks for passing along to your coworkers as well! :)
      Reply
  3. Kathy Trottier

    August 14, 2019 at 9:49 am

    A nice salad to add to a BBQ dinner and have leftovers for lunch. Thanks for sharing Lou. I never had capers but will try with this.
    Reply
    • Louisa Clements

      September 15, 2019 at 1:34 pm

      Thanks Kathy, I hope you enjoy it! :)
      Reply
  4. Eliza

    July 23, 2019 at 1:17 am

    I made this as a side dish and ate it with your Prosciutto Mozzarella and Pesto-Marinated Tomato Sandwich last night. SO GOOD, having it again tomorrow!
    ★★★★★

    5 stars

    Reply
    • Louisa Clements

      July 27, 2019 at 7:42 pm

      So glad that you enjoyed this Eliza! Thank you for letting me know!
      Reply
  5. Annalise

    July 22, 2019 at 5:39 pm

    Do you dress the whole salad at the beginning of the week or each serving when you eat it throughout the week?
    Reply
    • Louisa Clements

      July 27, 2019 at 7:42 pm

      Hi Annalise, yes I do! The salad is quite sturdy and will last for 4-5 day in the fridge. I hope you enjoy!
      Reply

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Hi, I'm Louisa Clements & welcome to Living Lou. I've been creating simple, fresh & flavorful recipes for the modern kitchen for 14 years.
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