The Mediterranean Bean and Olive Salad is a vibrant, nutritious, and utterly delicious dish inspired by the rich culinary traditions of the Mediterranean region. Packed with hearty beans, tangy olives, and refreshing lemon juice, this salad is a perfect marriage of simple ingredients and bold flavors. Not only is it a feast for the taste buds, but it’s also a celebration of wholesome eating that aligns beautifully with a healthy lifestyle.
Beans, a staple in Mediterranean cooking, offer a fantastic source of plant-based protein and fiber, making this salad satisfying and nourishing. Olives bring a briny, savory note, while the green leek and onion provide crunch and depth. A hint of garlic and a generous splash of lemon juice tie everything together, creating a dish that’s as wholesome as it is flavorful.
This salad is endlessly versatile. It can be served as a light lunch, a hearty side dish, or even as a topping for crusty bread. Plus, it’s vegan, making it suitable for a wide range of dietary preferences. Whether you’re seeking a dish for a potluck, a quick weekday meal, or a refreshing summer treat, the Mediterranean Bean and Olive Salad is timeless in its appeal and simplicity.
Full Recipe:
Ingredients
1 cup (200 grams) cooked beans (from the initial 1 cup dried beans)
1 onion, chopped
50 grams olives, sliced
1 leek, green part only, chopped
1 clove garlic, minced
3 tablespoons olive oil
Juice of half a lemon
Salt, to taste
Instructions
Preparation
Cook the beans:
If starting with dried beans, soak them overnight in water. Drain and rinse them the next day. Boil in fresh water until tender, which typically takes 45–60 minutes, depending on the type of bean. Drain and set aside to cool.
Prepare the vegetables:
Chop the onion finely.
Slice the green part of the leek into small rounds.
Mince the garlic.
Slice the olives into thin pieces.
Assembling the Salad
Combine the ingredients:
In a large mixing bowl, add the cooked beans, chopped onion, sliced olives, chopped leek, and minced garlic. Toss gently to combine the ingredients evenly.
Make the dressing:
In a small bowl, whisk together olive oil, lemon juice, and a pinch of salt. Adjust the seasoning as needed to balance the flavors.
Dress the salad:
Pour the dressing over the salad. Toss thoroughly to ensure all the ingredients are well coated.
Serve:
Let the salad rest for 10–15 minutes to allow the flavors to meld. Serve at room temperature or slightly chilled, garnished with a sprinkle of fresh herbs if desired.
Prep Time:
15 minutes
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