Mediterranean Three Bean Quinoa Salad

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Mediterranean Three Bean Quinoa Salad – this protein-packed Mediterranean salad is full of flavor and great served as a main dish or side dish. 

Mediterranean Salad with Quinoa in Serving Bowl

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!

Healthy Mediterranean Recipes Like Mediterranean Salad

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 with Quinoa tossed in Balsamic Dressing

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:

mediterranean quinoa salad ready to serve in wooden bowl

How to Make Mediterranean Quinoa Salad

Mediterranean Three Bean Quinoa Salad

This protein-packed quinoa salad is full of flavor and great served as a main dish or side dish.
4.79 from 23 votes
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Cuisine
Mediterranean
Servings
8

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
  • 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

  1. 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.
  2. 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.
  3. Add the green beans, garbanzo beans, white beans, peppers, cucumbers, tomatoes, red onion, feta cheese, olives, and basil to the bowl with the quinoa.
  4. 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.
  5. Note-if you have an Instant Pot, you can cook the quinoa in your Instant Pot. It only takes one minute.
Nutrition Facts
Mediterranean Three Bean Quinoa Salad
Amount Per Serving
Calories 249 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g5%
Cholesterol 4mg1%
Sodium 151mg6%
Potassium 565mg16%
Carbohydrates 31g10%
Fiber 5g20%
Sugar 3g3%
Protein 8g16%
Vitamin A 900IU18%
Vitamin C 53.5mg65%
Calcium 96mg10%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.
Keywords

quinoa salad, salad

Mediterranean Three Bean Quinoa Salad – this protein-packed Mediterranean salad is full of flavor and great served as a main dish or side dish. Visit twopeasandtheirpod.com for more simple, fresh, and family friendly meals. #quinoa #healthy #heathyeating #healthyrecipes
This protein-packed quinoa salad is full of flavor and great served as a main dish or side dish. Visit twopeasandtheirpod.com for more simple, fresh, and family friendly meals. #quinoa #healthy #heathyeating #healthyrecipes
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. Visit twopeasandtheirpod.com for more simple, fresh, and family friendly meals. #quinoa #healthy #heathyeating #healthyrecipes
A Mediterranean dish that strongly speaks flavors and richness! Loaded with protein and veggies, this Mediterranean quinoa salad recipe for dinner is perfect as a main dish or side dish. It is so quick and easy ready in just 35 minutes! Save this pin!

Maria Lichty

I’m Maria and my husband is Josh. We share a love of cooking, baking, and entertaining. We enjoy creating recipes that are simple, fresh, and family friendly. We love sitting around the table with good food, good conversation, and good friends and family! Our kitchen is always open!
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CommentsLeave a reply

  1. This salad looks SO good! I love the mix of ingredients, and being a vegetarian this recipe has my name all over it! Now…just have to convince my fiancé to eat salad in the winter

  2. hey girl- this looks so good! We also got some snow 2-3″ inches is all we got here in Oklahoma last friday! I want more snow!

  3. I made this salad last night.it was huge and I even had some leftover salad the next night. My husband and I both loved it. It could use some more salt and pepper which I will definitely add next time. It’s a repeat salad for sure.

  4. I made this salad last night. It was huge and I even had some leftover salad which I devoured the next night. Both my husband and I are big salad lovers so this was really good. It’s a definite repeat in my salad rotation. Thanks a lot!!

  5. Made this tonight with a few changes. Used black beans instead of white.. added a little more balsamic vinager after it was tossed. Beautiful looking salad and can definitely be served for company. Delicious and healthy

  6. This looks so good! I was thinking of making a big batch to eat for lunch all week…how long do you think it would be good for without getting gross?

  7. How in the world do I access this recipe? I have been literally going up and down and back and forth through your website for 10 minutes and can’t figure it out!!! Help! This salad looks AMAZING and I must make it!! 🙂

  8. nutritional info??? is it available? just curious about protein content… with quinoa and garbanzo beans I’m thinkin possibly around 15-20 g.???

  9. I did this recipe tonight. It does make a big bowl, so be ready for that. However, it was delicious. Therefore, I have some leftovers for a day or two as I use it mostly as a side dish. I sent a picture to my husband who is working out of town and said that it looked really good….and he is not a fan of quinoa. I will have to make him try it.

  10. 5 stars
    1st time making this and we loved it! Flavorful nutritious and delicious! Definately in my “make this again” file.

  11. 5 stars
    I loved this. It makes a lot. Great for a pot luck.  Her picture shows more olives and feta. It did need more than the directions in my opinion.  I also chopped two garlic cloves because I didn’t have a press. It was too much garlic   But I like garlic.  

  12. This is a really good salad. Hearty and filling. I needed more dressing,so I squeezed some fresh lemon juice on it.
    Next time I may doubly the dressing.

  13. 5 stars
    I love it. I made a recipe, shared half and I regret that! Now, I have to go back to the store so I can make it again. This time I won’t share. I can eat this ANYTIME. A very good recipe.

  14. I made this and want to enter it into an app but I do not know what the serving size is? One cup??? I found the nutrition break down on Yummly.com but there is nothing to indicate what the serving size is. 500 calories for one cup seems like A LOT.

  15. 5 stars
    Made this last week for the first time and I couldn’t believe how filling it is. It was a side dish the first night for dinner and then it was also used as a main dish for lunches. I’m making it again this weekend and will probably have it for lunch all week at work.

  16. 5 stars
    I’ve made this twice, can’t wait to make it again!  A wonderful blend of tastes and textures, and so colorful!  It disappears quickly!!!  

  17. Hi! I love your recipes, and have made so many. I was wondering, have you ever have thought about including the calories per serving in them? I realize that your blog is not necessarily a “health” blog (even though many of your recipes are so nutritious), so it may be not appropriate.

  18. 5 stars
    Oh my goodness, my husband has been trying for so long to get me to eat quinoa salad. I finally found one that I honestly like. Give it a try!

  19. 5 stars
    Delicious and very flavorful salad! I serve it over a bed of spinach as an easy and healthy lunch.  This is my second time making it! My family loves it! Thanks for the great recipe. 

  20. 5 stars
    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.

  21. 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

  22. 5 stars
     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!

  23. 4 stars
    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. 

  24. 5 stars
    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.

  25. 5 stars
    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. 

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  27. 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. 

  28. 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.

  29. 5 stars
    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.

  30. 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.

  31. 5 stars
    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. 

  32. This looks delicious. I do have a question: 1 C quinoa………always find this confusing in recipes…..is that 1 C uncooked or cooked???

  33. 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!

  34. 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!

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