Mediterranean Bean Salad

Looking for a fresh, flavorful, and nutrient-packed meal that supports your health journey? This Mediterranean Bean Salad recipe is perfect for both bariatric patients or anyone seeking a high-protein, low-fat meal option! Packed with fiber-rich beans, crisp vegetables, heart-healthy olive oil, and zesty lemon juice, this dish fuels your body with essential nutrients while keeping your taste buds satisfied. 

In this recipe, we’re shining the spotlight on beans! More than just a versatile ingredient, beans are a true nutritional powerhouse. They’re packed with plant-based protein, fiber, and essential vitamins and minerals that support steady energy, promote digestive health, and help you feel full longer. That’s exactly why they’re the star of this dish!

This Mediterranean Bean Salad recipe is a simple, meal-prep-friendly option that complements most dietary and bariatric plans. Whether you enjoy it as a light lunch, a side dish, or serving at a party, this colorful salad is a delicious way to stay on track with your wellness goals while celebrating flavor and nutrition in every bite.

Craving something fresh, flavorful, and easy? This Mediterranean Bean Salad is for you!

COOKING WITH CELEBRATE - Mediterranean Bean Salad

Ingredients

• 2 cans red kidney beans (15 ounces each), rinsed and drained, or 3 cups cooked kidney beans

• 1 can chickpeas (15 ounces), rinsed and drained, or 1 ½ cups cooked chickpeas

• 1 small red onion, diced (about 1 cup)

• 2 stalks celery, sliced in half or thirds lengthwise and chopped (about ¾ cup)

• 1 medium cucumber, peeled, seeded and diced

• ¾ cup chopped fresh parsley

• ¼ cup extra-virgin olive oil

• ¼ cup lemon juice (about 1 ½ lemons)

• 3 cloves garlic, pressed or minced

• ¾ teaspoon fine salt

• Small pinch red pepper flakes

Directions

1. In a small bowl, whisk together the olive oil, lemon juice, garlic, and salt until well blended. Pour the dressing over the salad and stir until combined.

2. In a serving bowl, combine the prepared kidney beans, chickpeas, onion, celery, cucumber, and garnish with parsley.

3. Serve immediately for the most flavor, or let it marinate in the refrigerator, covered, for a couple of hours. Leftovers will keep well, covered and refrigerated, for up to 4 days. If necessary, wake up leftovers with a little sprinkle of salt or drizzle of lemon juice.

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