Mediterranean Three Bean Quinoa Salad – this protein-packed Mediterranean salad is full of flavor and great served as a main dish or side dish.
Perfect Mediterranean Salad
I hibernate during the cold winter months. I leave my house to go to the gym, grocery store, church, and that’s about it unless something special comes up. I hide under my covers and wait for the snow to melt. We got a ton of snow over the holidays and I don’t think it is going anywhere anytime soon, so I am trying to find ways to survive inside.
Last week, I made my favorite Mediterranean Three Bean Quinoa Salad. Mediterranean recipes always make me happy. I usually make this Mediterranean salad in the summer, but I needed a little pick me up to help me beat the winter blues and this salad did the trick. It is light, refreshing, and reminds me of summertime. It is a great salad for anytime of the year!
Mediterranean Salad for Healthy Eating
Mediterranean recipes are generally healthy, and this one is actually perfect for the new year because it is loaded with protein and veggies. This Mediterranean salad has three types of beans-green beans, garbanzo beans, and white cannellini beans, along with the quinoa. It also has cucumbers, tomatoes, bell peppers, red onion, kalamata olives, feta cheese, and fresh basil. You will love all of the color and flavors.
Oh, and you can cook the quinoa on the stove, but I tried cooking the quinoa in our new Instant Pot and it came out perfectly in just minutes. So if you have an Instant Pot, try it out! It is great for cooking up quinoa. So easy!
Mediterranean Salad Tips
- Before serving, I dress the salad with a simple balsamic dressing.
- This salad is great served as a main dish for lunch or dinner or you can serve it alongside chicken or fish.
- This salad will keep in the refrigerator for a few days. I love the leftovers and I have even pulled this salad out for breakfast. Starting the day with veggies and protein is always a good idea. You could even scramble up some eggs to go on the side.
- This salad is perfect for potlucks, parties, picnics, and barbecues.
This Mediterranean Three Bean Quinoa Salad is good any time of the day and is perfect for sharing. Make it and take it to your next potluck. It is always a hit!
If you like this Mediterranean Salad, you might also like:
- Creamy Greek Pasta Salad
- Greek Tortellini Salad
- Easy Quinoa Salad
- Mediterranean Couscous Salad
- Greek Quinoa Salad
How to Make Mediterranean Quinoa Salad
Mediterranean Three Bean Quinoa Salad
Ingredients
- For the Salad:
- 1 cup quinoa
- 2 cups water
- ½ lb. green beans trimmed and snapped into 2-inch pieces
- 1 (15 oz) can of garbanzo beans (chickpeas), drained and rinsed
- 1 (15 oz) white beans, drained and rinsed
- 1 red bell pepper seeds removed and chopped
- 1 yellow bell pepper seeds removed and chopped
- 1 cup chopped seedless cucumber
- 1 cup grape tomatoes cut in half
- 1/4 cup diced red onion
- 1/4 cup crumbled feta cheese
- 1/3 cup kalamata olives pitted and sliced in half
- 1/4 cup chopped fresh basil
For the Dressing:
- 1/4 cup olive oil
- 1 tablespoon balsamic vinegar
- 2 garlic cloves pressed
- 1/4 teaspoon dried basil
- 1/4 teaspoon dried oregano
- Kosher salt and freshly ground black pepper
Instructions
- In a medium saucepan, bring quinoa and water to a boil. Cover, reduce heat to low, and simmer until for 15 minutes, or until quinoa is tender. Remove from heat and let stand for 5 minutes, covered. Remove lid and fluff with a fork. Transfer quinoa to a large bowl.
- Meanwhile, blanch the green beans. Bring a large pot of salted water to a boil. Add the green beans and cook until tender crisp, about 2 minutes. Drain the green beans and place in a bowl of ice water. Drain well and pat dry.
- Add the green beans, garbanzo beans, white beans, peppers, cucumbers, tomatoes, red onion, feta cheese, olives, and basil to the bowl with the quinoa.
- In a small bowl, whisk together the olive oil, balsamic vinegar, garlic, basil, oregano, salt, and pepper. Pour dressing over the salad and gently stir until salad is coated with dressing. Season with additional salt and pepper. Serve.
- Note-if you have an Instant Pot, you can cook the quinoa in your Instant Pot. It only takes one minute.
Nutrition
Have you tried this recipe?
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I had this at Josh and Maria’s house once and I HAD to make, it’s just so good!
I need the nutrition info. Have not made it yet but I’m going to make it if I can get the nutrition information, it sounds wonderful for a BBQ.
Looks delicious ! I have to make this !
This salad is delicious! I made it Saturday night and everyone was raving about it. I’m always hesitant to serve a new dish that I haven’t made before for guests but this was perfect and easy to make. Great for my gluten free and vegetarian guests. So glad I found it.
This salad is delicious but I prefer more balsalmic vinegar . You will want to sample it before serving. THe prep time is listed at 15 minutes. IT took me almost an hour so allow extra time the first time you make it.
Dan
I’ve followed the recipe exactly most times I’ve made this and it’s most flavorful using the original recipe. However, I’ve used edamame as one of the beans, I’ve made it without using a dressing at all & it’s still very good, I’ve added chopped kale, I’ve added pinons… The original is BEST and I’m making it again for about the twentieth time. I never get tired of it! ***** Five stars!
So happy you liked it!
Does this salad freeze well?
This looks so delicious! Is there a calorie count for this recipe?
I am not sure on the calories.
I liked the salad but I did not follow the recipe strictly because I didn’t have the peppers , cucumbers or green beans. It still tastes good. However, it made a large amount so I’m forced to consider freezing it in individual portions. I know the herbs and tomatoes will become mushy, but that’s ok. Any other suggestions. I don’t have anyone to give it to.
Easy to make. Family loved it!
Love it! Very flavorful and satisfying, even for a meat lover like me. I’d like to know the nutritional breakdown on it—calories, protein, etc. it’s got to be very healthy.
Could this revipe be halved? Or do you think it would freeze ok?
Yes, you can half it!
I made this salad and i must say i was a little hesitant trying a recipe from my usual website , (trying new recipes from different websites has had discusting outcomes) but it looked so good I decided to take a chance. All I can say is OMG… it was soooo good. I shared it with my co-workers and they all wanted the recipe. The little amount of dressing on this big salad was a bit wondering, but I said “ok I will try it” and it turned out fabulous, I have made it several times since. I wouldn’t change a thing about this recipe.
I’d love to make this but I have to count carbs. Do you have any idea how many carbs are in a serving?
I made this today and added some roasted pecans and dried cranberries for a little sweetness. Delicious!!! We don’t like garbanzo beans so we added a few more White beans.
Is it supposed to be one cup uncooked quinoa, or one cup cooked? Thanks!
Uncooked, you are going to cook it. See the instructions. Enjoy!
Can I add the dressing the first day and then refrigerate and it will last for another few days?? I’m always worried about adding the dressing but would rather be able to put it “all” together else I forget to add the misc ingredients the next day. I’m bringing this to a chickie Xmas part tomorrow.
I make this at least once a month. The best Mediterranean Quinoa salad out there.
I made this salad, it makes a lot, and everyone loved it. Even my husband who normally would not eat this type of food. It is the best quinoa salad.
I’ve made this a few times and it’s always good. I use what I have on hand as it isn’t always easy to find good looking green beans this time of year. I like my vinaigrette more acidic than oily so I always add more vinegar and a squeeze of lemon but my guests have loved it even when I make it the original way. I now always add some fresh parsley along with the basil and it’s so fresh tasting. Such a great recipe and easy to add to if needed. Thanks.
What are the caliries, fat and carb numbers?
Me, again. I love this salad but too many beans is my bane. I cut the chickpeas out and the other legumes as well and doubled up on the green beans & tomatoes. I take that back, I leave the edamame in. Such a great salad – I double the recipe and love eating it for days.
It’s awesome. Serving with bbq chicken breasts. Halved the quinoa as we are only a fam of 3. Perfect for work lunches. Xo
What is the nutritional label per
Portions and size of portions?
Nutrition facts are posted below the recipe.
This looks delicious. I do have a question: 1 C quinoa………always find this confusing in recipes…..is that 1 C uncooked or cooked???
For this recipe, it is uncooked quinoa.
Going to try this. Are the green beans raw? Or what kind of beans do you use?
Made as directed other then using a pre made balsamic dressing. Great fresh flavors. Very light but filling. Makes a LOT! Did half the recipe and still had a ton of leftovers. Great (healthier)
substitution for pasta!
This salad is excellent! My vegetable hating husband even likes it!
I have done this recipe for quite some times now, and it is delicious!! The amount of dressing is perfect! Thank you for sucha delectable healthy option!
I love this stuff, my neighbors love this stuff, my friends love this stuff… have made this recipe several times since last fall when I “discovered” it online and am making it now. The green beans are seemingly out of place with the other ingredients, but yet they work so well! My only swaps are that I use capers rather than olives (I don’t like olives) and I use about a 1/4 cup balsamic vinegar for a little added punch. Thank you so much for the recipe!!!
So glad I found this recipe! Thank you So Much for posting! Tried it tonight for a dinner salad as my husband has gone plant based diet recently. Very easy to put together and I doubled the recipe so we can much on it for a couple days. I tripled the dressing and saved back some to add to it next time we have it. Very pretty salad as well. Will probably take to our next pot luck as it is very good and healthy. Those watching carbs can enjoy as the card factor is mostly proteins as well.
Hi!
Any idea how long if this would work well made the day before, minus the cucumber, I could easily add that the day of? Thanks!
You can make it the day before! You can wait to add the dressing if you are worried, but I always eat leftovers and it’s really good!
Made this last night. It was a hit! What a great recipe.
Sorry to say I found it sort of bland ;/ i added more salt, feta and balsamic. cranberries would be a good addition too!
Looove this! I didn’t have green beans so used black beans. This makes so much that it will last us all week. And such a pretty salad.
Love the swap! Thanks for sharing!
Looks delicious. I like all the ingredients. Can’t wait to try it.
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I love this recipe. I have never put beans in it before … yum. I do put artichokes and green olives also.