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Close-up of homemade bean salad with chickpeas, black beans, pinto beans, cucumber, onions, capers, and fresh parsley in a white bowl.

Bean Salad

Ella
This fresh and flavorful bean salad transforms a classic potluck side into a vibrant, protein-packed dish you’ll actually crave.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 1 hour 15 minutes
Course Lunch, Salad, Side Dish
Cuisine American, Mediterranean-inspired
Servings 8 servings
Calories 135 kcal

Ingredients
  

For the Salad Base

  • 3 cans (15 oz each) mixed beans, drained and rinsed Use chickpeas, cannellini beans, kidney beans, black beans, or pinto beans
  • ½ medium onion, finely chopped Red, white, or yellow onion
  • 1 medium cucumber, finely chopped Persian cucumbers work well
  • 3 tablespoons capers, drained
  • ½ cup fresh parsley, finely chopped
  • ¾ teaspoon dried oregano

For the Dressing

  • ¼ cup red wine vinegar
  • ¼ cup extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1-2 teaspoons honey or maple syrup Optional
  • ¾ teaspoon fine sea salt
  • ¼ teaspoon freshly ground black pepper

Optional Add-Ins

  • diced bell peppers
  • crumbled feta cheese
  • chopped celery
  • Kalamata olives
  • fresh mint or basil

Instructions
 

  • Place the chopped onion in a small bowl and cover it with cold water. Let it sit for 5 minutes, then drain and rinse well to soften the sharp flavor.
  • In a large mixing bowl, whisk together the red wine vinegar, olive oil, Dijon mustard, sea salt, and black pepper until smooth. Add honey or maple syrup if you prefer a slightly sweeter dressing.
  • Drain and rinse the beans thoroughly under cold water until the liquid runs clear. Let them drain well.
  • Chop the cucumber, parsley, and capers while the beans drain.
  • Add the beans, onion, cucumber, parsley, capers, and dried oregano to the bowl with the dressing.
  • Toss everything well until all ingredients are evenly coated in the dressing.
  • Cover the bowl and refrigerate for at least 1 hour to allow the flavors to develop.
  • Before serving, stir the salad again and taste. Adjust with additional salt, pepper, or vinegar if needed. Serve chilled.

Notes

For extra crunch, add diced celery or bell peppers. For a creamy twist, mix in crumbled feta before serving. This salad stores well for up to 4 days in the refrigerator and tastes even better the next day. If it dries out, refresh it with a splash of vinegar or fresh lemon juice before serving.

Nutrition Facts (Per Serving)

Serving Size: About 1/2 cup
  • Calories: 135
  • Total Fat: 6.3g
  • Saturated Fat: 0.8g
  • Cholesterol: 0mg
  • Sodium: 343.5mg
  • Carbohydrates: 16g
  • Dietary Fiber: 4.3g
  • Total Sugars: 3.2g
  • Protein: 4.7g
Keyword Bean Salad, Dense Bean Salad, Mediterranean Bean Salad, Protein Packed Salad, Three Bean Salad Recipe