Mediterranean Bean Salad made with pantry staples is the ultimate no-cook, healthy recipe. Packed with protein-rich beans, sweet corn, and zesty lemon, it’s fresh, flavorful, and ready in minutes. Perfect as a side dish, light lunch, or meal prep option, this easy salad is a go-to when you want something quick, nourishing, and delicious straight from your pantry.
This easy salad is one of the best Mediterranean diet recipes to add to your weekly rotation.This recipe makes around 4-6 servings, however, it can easily be bulked up with additional beans or some veg to make a larger serving.
Salad | Healthy | High-Protein | Summer | No-Cook
Table of contents:
How to Make Mediterranean Bean Salad
Ingredients
- 1 jar (400g) Butter Beans (or similar white bean)
- 1 jar (400g) Chickpeas (garbanzo beans)
- 7oz. / 200g canned corn
- 10.5oz. / 300g canned Kidney Beans
- 1 red onion, finely diced
- 1 large lemon, juiced
- Extra Virgin Olive Oil
- 1 tsp Ground Cumin
- 1 Tbsp Dried Oregano (organic)
- Salt & pepper to taste
Equipment
- Large mix bowl
- Lemon Juicer
- Small mixing bowl
- Salad Serving Spoons
- Chef Knife
- Wooden Cutting Board
Instructions
- Drain and rinse the beans, chickpeas, and canned corn.
- Add them to a large mixing bowl.
- Dice one red onion and add it to the bowl
- Juice one lemon and add to a small mixing bowl.
- Add a splash of olive oil (around the same amount as the juice).
- Add the ground cumin and dried oregano and season to taste with some salt and pepper
- Mix well and drizzle over the salad.
- Mix salad and serve!
Cooking Tips for Mediterranean Bean Salad
- Rinse well: Always drain and rinse canned beans and corn under cold water. This removes excess sodium and starch, making the salad fresher and lighter.
- Before seasoning: Check sodium cocntent of canned food before adding extra salt.
- Balance flavors: Taste before serving and adjust seasoning. A little extra lemon juice or a pinch of salt can brighten up the whole dish.
- Make ahead: This salad actually tastes better after a few hours in the fridge as the flavors meld together — great for meal prep.
- Add texture: For extra crunch, toss in some diced cucumber, bell peppers, or cherry tomatoes.
- Protein boost: Crumbled feta cheese, tuna, or grilled chicken can make this salad a hearty main dish.
Fresh herbs: If you have them, swap dried oregano for fresh parsley, basil, or cilantro to add vibrant flavor.
Ingredient Information
- White Butter Beans: Creamy and mild, butter beans (also called lima beans) are high in fiber and protein, making the salad filling and nutritious.
- Chickpeas: A staple in Mediterranean cuisine, chickpeas (garbanzo beans) add a nutty taste and hearty bite while boosting protein and plant-based iron.
- Kidney Beans: Their firm texture and slightly sweet flavor complement the creamier beans, while also adding a beautiful deep red color to the salad.
- Canned Corn: Brings natural sweetness and crunch, balancing the earthy flavors of beans and spices.
- Red Onion: Adds a sharp, peppery bite that cuts through the richness of the beans. To mellow the flavor, soak diced onion in cold water for 10 minutes before using.
- Lemon Juice: Fresh lemon brightens the salad and ties all the flavors together with refreshing acidity.
- Extra Virgin Olive Oil: A cornerstone of Mediterranean cooking, it adds healthy fats and a smooth, fruity richness to the dressing.
- Ground Cumin: Provides warm, earthy notes that pair perfectly with beans and citrus.
- Dried Oregano: A classic Mediterranean herb with a slightly bitter, peppery flavor that balances the freshness of the lemon.
- Salt & Pepper: Essential seasonings that enhance all the other flavors in the salad.
Nutrition & Health Benefits of Mediterranean Bean Salad
This Mediterranean Bean Salad made with pantry staples isn’t just quick and delicious — it’s also packed with nutrients that support a balanced, healthy diet. This recipe is made with ingredients that feature in the Mediterranean diet.
- High in Plant-Based Protein: Beans and chickpeas are rich in protein, making this salad filling and a great choice for vegetarians and vegans.
- Rich in Fiber: The mix of beans helps improve digestion, keeps you fuller for longer, and supports steady energy levels.
- Heart-Healthy Fats: Extra virgin olive oil provides monounsaturated fats, which are linked to improved heart health and reduced inflammation.
- Vitamin & Mineral Boost: Lemon juice adds vitamin C for immune support, while beans provide essential minerals like iron, magnesium, and potassium.
- Low in Calories, High in Nutrients: This salad is nutrient-dense, meaning you get a lot of vitamins and minerals without excess calories.
- Naturally Gluten-Free & Dairy-Free: A great option for those with dietary restrictions, while still being flavorful and satisfying.
This makes it a perfect dish for meal prep, quick lunches, or as a colorful side at any gathering. It’s proof that healthy eating doesn’t have to be complicated!
Nutrition Facts
(Per serving, recipe makes 4-6 servings)
| Nutrient | Amount per serving | % Daily Value* |
| Calories | 331 | 17% |
| Protein | 15.2 g | 30% |
| Fat | 10.0 g | 13% |
| Carbs | 48.7 g | 18% |
| Fiber | 12.8 g | 46% |
*Based on a 2,000 calorie diet.
⚠️ Note: Values are estimated using USDA data and common food databases. Actual nutrition may vary depending on chicken size, olive oil absorption, caper brand, and portioning.
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Mediterranean Bean Salad | Easy No-Cook Pantry Recipe
Equipment
- Large mix bowl
- Lemon Juicer
- Small mixing bowl
- Salad Serving spoons
- Chef Knife
- Wooden Cutting Board
Ingredients
- 1 jar 400g Butter Beans (or similar white bean)
- 1 jar 400g Chickpeas (garbanzo beans)
- 7 oz. / 200g canned corn
- 10.5 oz. / 300g canned Kidney Beans
- 1 red onion finely diced
- 1 large lemon juiced
- Extra Virgin Olive Oil
- 1 tsp Ground Cumin
- 1 Tbsp Dried Oregano organic
- Salt & pepper to taste
Instructions
- Drain and rinse the beans, chickpeas, and canned corn.1 jar, 1 jar, 7 oz. / 200g canned corn, 10.5 oz. / 300g canned Kidney Beans
- Add them to a large mixing bowl.
- Dice one red onion and add it to the bowl1 red onion
- Juice one lemon and add to a small mixing bowl.1 large lemon
- Add a splash of olive oil (around the same amount as the juice).Extra Virgin Olive Oil
- Add the ground cumin and dried oregano and season to taste with some salt and pepper1 tsp Ground Cumin, 1 Tbsp Dried Oregano, Salt & pepper to taste
- Mix well and drizzle over the salad.
- Mix salad and serve!
Video
Notes
Cooking Tips for Mediterranean Bean Salad
- Rinse well: Always drain and rinse canned beans and corn under cold water. This removes excess sodium and starch, making the salad fresher and lighter.
- Before seasoning: Check sodium cocntent of canned food before adding extra salt.
- Balance flavors: Taste before serving and adjust seasoning. A little extra lemon juice or a pinch of salt can brighten up the whole dish.
- Make ahead: This salad actually tastes better after a few hours in the fridge as the flavors meld together — great for meal prep.
- Add texture: For extra crunch, toss in some diced cucumber, bell peppers, or cherry tomatoes.
- Protein boost: Crumbled feta cheese, tuna, or grilled chicken can make this salad a hearty main dish.
FAQS
What are the health benefits of eating this Mediterranean Bean Salad?
This salad is high in plant-based protein, fiber, and heart-healthy fats from olive oil, providing essential vitamins and minerals while being low in calories and suitable for various dietary restrictions.
What are some protein options to make this salad more filling?
Adding crumbled feta cheese, tuna, grilled chicken, or extra beans can boost the protein content and make the salad a more substantial main dish.
Can I customize the flavors of the salad?
Yes, you can adjust the seasoning by adding more lemon juice, olive oil, or salt and pepper to suit your taste, and incorporate fresh herbs or vegetables for extra flavor and texture.
How do I prepare the beans and corn for the salad?
Drain and rinse the canned beans and corn under cold water to remove excess sodium and starch, then add them to a large mixing bowl.
What makes this Mediterranean Bean Salad suitable for pantry staples?
This Mediterranean Bean Salad is made with common pantry ingredients like canned beans, corn, lemon, olive oil, and spices, making it quick and convenient to prepare without needing fresh ingredients.
