Mediterranean Bean Salad
This Mediterranean bean salad with white beans, chickpeas, capers, and artichoke hearts is a bold, healthy, and satisfying vegan salad recipe that's perfect for meal prep. Packed with plant-based protein, fiber, and Mediterranean flavors like sun-dried tomatoes, capers, lemon, and fresh herbs, this easy bean salad comes together in just 15 minutes — no cooking required!
Servings 5 cups
Ingredients
- 1 (15 oz.) can white beans like cannellini or Great Northern drained and rinsed
- 1 (15 oz.) can garbanzo beans (chickpeas) drained and rinsed
- 1/2 cup cherry tomatoes halved
- 1/4 cup sun-dried tomatoes oil-packed or dry, julienned
- 1 cup marinated artichoke hearts drained and chopped
- 2 tablespoons capers drained
- 1/4 cup finely chopped red onion from about ¼ of an onion you can use a shallot instead if you prefer a more mild flavor
- 1/4 cup chopped fresh basil
- Zest of 1 lemon
- Juice of 1 large lemon about 2–3 tbsp
- 2 tablespoons extra virgin olive oil optional; for oil-free, use aquafaba or 1 tbsp tahini; if using oil-packed sundried tomatoes, use the oil from those for a flavor boost
- 1-2 cloves garlic minced
- 1/2 teaspoon dried oregano
- ¼ teaspoon smoked paprika
- Salt and black pepper to taste
- Optional: 1/4 tsp crushed red pepper flakes
- Optional: 2-3 tablespoons vegan or regular parmesan cheese I like using a shreddable block of vegan parmesan for this recipe
Instructions
- Prep your ingredients: Start by draining and rinsing both the white beans and chickpeas thoroughly. Chop the sun-dried tomatoes, artichoke hearts, red onion, and fresh basil. If you're using cherry tomatoes, slice them in half so they blend well with the other ingredients.1 (15 oz.) can white beans like cannellini or Great Northern, 1 (15 oz.) can garbanzo beans (chickpeas)
- Assemble the salad: In a large mixing bowl, combine the white beans, chickpeas, sun-dried tomatoes, cherry tomatoes, chopped artichoke hearts, capers, red onion, and basil. Give everything a gentle toss to evenly distribute the ingredients.1/4 cup sun-dried tomatoes, 1 cup marinated artichoke hearts, 2 tablespoons capers, 1/4 cup finely chopped red onion from about ¼ of an onion, 1/4 cup chopped fresh basil, 1/2 cup cherry tomatoes
- Whisk the dressing: In a small bowl or jar, whisk together the lemon juice, lemon zest, olive oil (or your preferred substitute), minced garlic, dried oregano, smoked paprika, salt, and black pepper. Taste and adjust the seasoning if needed — this dressing should be bright and zippy.Zest of 1 lemon, Juice of 1 large lemon, 2 tablespoons extra virgin olive oil, 1-2 cloves garlic, 1/2 teaspoon dried oregano, ¼ teaspoon smoked paprika, Salt and black pepper
- Bring it all together: Pour the dressing over the salad and gently toss until everything is evenly coated. If you’re using the red pepper flakes or parmesan, fold them in at the end for a rich, savory touch. Taste and adjust salt, pepper, and any other ingredients as desired.Optional: 1/4 tsp crushed red pepper flakes, Optional: 2-3 tablespoons vegan or regular parmesan cheese
- Serve or store: You can serve the salad immediately, but it’s even better after chilling for 30 minutes, allowing the flavors to meld.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4–5 days. It’s great for meal prep, and the flavor improves over time. Just give it a stir before serving!
