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A small bowl of Mediterranean bean salad

Mediterranean Bean Salad | Easy No-Cook Pantry Recipe

Byron
Looking for a quick, healthy, and protein-packed recipe? 🌿 This Mediterranean Bean Salad is made entirely with pantry staples—no cooking required! It’s fresh, flavorful, and one of the easiest Mediterranean diet recipes you can make in minutes.
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Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Appetizer, Main Course, Salad, Side Dish, starter, Tapas
Cuisine Mediterranean
Servings 4 Main
Calories 331 kcal

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 bowl
    1 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 pepper
    1 tsp Ground Cumin, 1 Tbsp Dried Oregano, Salt & pepper to taste
  • Mix well and drizzle over the salad.
  • Mix salad and serve!

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.
Fresh herbs: If you have them, swap dried oregano for fresh parsley, basil, or cilantro to add vibrant flavor.
Keyword 5 minute salad, 5-minute recipe, bean salad, beans, chickpeas, easy, Easy recipe, easy salad, extra virgin olive oil, High fiber, High protein, kidney beans, Mediterranean diet, no cook, no cook salad, Salad, salad dressing, white beans