Mediterranean Three Bean Quinoa Salad

Every summer, I find myself craving something fresh, vibrant, and refreshingly different like a Mediterranean Three Bean Quinoa Salad. Imagine hosting a casual gathering in your backyard, the sun shining, and friends gathered around. As I toss together this colorful salad, the warm breeze carries the aroma of fresh herbs and grilled vegetables. It’s a dish that not only celebrates the abundance of summer produce but also brings a sense of togetherness. The delightful mix of textures and flavors in this salad is sure to impress your guests and make them feel right at home. Whether it’s for a picnic, a barbecue, or a light dinner, this Mediterranean Three Bean Quinoa Salad is always a hit. I remember one particular summer evening, where we enjoyed this salad under the stars, paired with laughter and great conversation. Those moments are what cooking is all about, and I can’t wait to share this recipe with you!

Mediterranean Three Bean Quinoa Salad Shopping List

When it comes to creating a delicious Mediterranean Three Bean Quinoa Salad, the right ingredients make all the difference. Each component works harmoniously to provide a balance of flavors and textures that will leave you wanting more. Fresh vegetables, protein-packed beans, and aromatic herbs come together to create this stunning dish that is perfect for any occasion.

• 1 cup quinoa: A fantastic base for the salad, quinoa is not only nutritious but also adds a lovely texture.
• 2 cups water: To cook the quinoa and achieve fluffy grains.
• ½ lb. green beans: Trimmed and snapped into bite-sized pieces, they add crunch and a pop of color.
• 1 (15 oz) can of garbanzo beans (chickpeas), drained and rinsed: A great source of protein and fiber.
• 1 (15 oz) can of white beans, drained and rinsed: These beans contribute creaminess and texture.
• 1 red bell pepper, seeds removed and chopped: Adds sweetness and vibrant color.
• 1 yellow bell pepper, seeds removed and chopped: Provides more sweetness and a lovely yellow hue.
• 1 cup chopped seedless cucumber: Refreshing and crunchy, it balances the heartiness of the beans.
• 1 cup grape tomatoes, cut in half: Juicy and sweet, they enhance the overall flavor.
• ¼ cup diced red onion: Adds a bit of sharpness and color.
• ¼ cup crumbled feta cheese: Provides creaminess and a tangy flavor.
• ⅓ cup kalamata olives, pitted and sliced in half: A flavorful addition with a briny kick.
• ¼ cup chopped fresh basil: Fresh herbs elevate the dish with their aromatic qualities.
• ¼ cup olive oil: A key ingredient in the dressing, it brings richness to the salad.
• 1 tablespoon balsamic vinegar: Adds a tangy sweetness.
• 2 garlic cloves, pressed: Imparts a delicious depth of flavor.
• ¼ teaspoon dried basil: Enhances the Mediterranean flavor profile.
• ¼ teaspoon dried oregano: Complements the other herbs perfectly.
• Kosher salt and freshly ground black pepper: For seasoning.

Directions for Mediterranean Three Bean Quinoa Salad

Making this Mediterranean Three Bean Quinoa Salad is a breeze! Just follow these simple steps, and you’ll have a colorful and delicious salad ready in no time. Let’s get started!

1. In a medium saucepan, bring quinoa and water to a boil. Once boiling, cover the pan, reduce heat to low, and let it simmer for about 15 minutes. You want the quinoa to absorb all the water and become fluffy. Stir occasionally, keeping an eye on it.
2. After the quinoa has cooked, remove it from heat and let it stand, covered, for 5 minutes. This resting time allows the quinoa to fully expand. Once it’s done resting, remove the lid and fluff it with a fork to separate the grains.
3. While the quinoa is resting, it’s time to blanch the green beans. Bring a large pot of salted water to a boil. When it’s boiling, add the green beans and cook until they are tender-crisp, about 2 minutes. You want them bright green!
4. Once cooked, drain the green beans and transfer them to a bowl of ice water to stop the cooking process. This helps retain their color and crunch. After a few minutes, drain the beans again and pat them dry.
5. In a large bowl, combine the cooked quinoa, blanched green beans, garbanzo beans, white beans, chopped red bell pepper, chopped yellow bell pepper, cucumber, grape tomatoes, red onion, feta cheese, kalamata olives, and basil. Give it a gentle toss to mix everything evenly.
6. In a separate small bowl, whisk together the olive oil, balsamic vinegar, garlic, dried basil, dried oregano, salt, and pepper. This dressing brings all the flavors together.
7. Pour the dressing over the salad and gently stir until everything is coated evenly. Be careful not to mash the ingredients; you want the salad to stay pretty.
8. Season with additional salt and pepper to taste. This is where you can adjust the flavors to your liking, so taste as you go!
9. Serve the salad immediately, or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld together. Either way, it’s delicious!
10. If you’re short on time, remember that you can use an Instant Pot to cook the quinoa in just one minute. Just be sure to let the pressure release naturally for the best texture.

Variations to Try

There are endless ways to customize your Mediterranean Three Bean Quinoa Salad. Here are some variations to enhance your dish:

• Swap the Beans: Try using black beans or kidney beans for different flavors and colors.
• Grains Galore: Substitute quinoa with couscous, farro, or bulgur for a unique twist.
• Protein Packed: Add grilled chicken, shrimp, or tofu for extra protein if desired.
• Herb Medley: Mix in fresh parsley, mint, or dill for a fresh herb twist.
• Cheese Choices: Instead of feta, try goat cheese or omit it for a vegan option.
• Nutty Crunch: Add chopped nuts like almonds or walnuts for added texture and flavor.
• Spicy Kick: Include diced jalapeños or red pepper flakes for those who enjoy a little heat!

What to Serve Alongside Mediterranean Three Bean Quinoa Salad

Pairing the Mediterranean Three Bean Quinoa Salad with the right dishes can elevate your meal experience. Here are some excellent serving suggestions:

• Grilled Chicken: Perfectly grilled chicken or fish complements the salad’s flavors excellently.
• Sandwiches: Serve it alongside a hearty sandwich for a satisfying lunch.
• Wraps: Great as a side to wraps filled with fresh veggies or proteins.
• Seasonal Fruits: Pair with a fresh fruit salad for a refreshing contrast.
• Picnics and BBQs: This salad is a fantastic option for summer gatherings and is easy to transport.
• Light Dinner: Enjoy it on its own as a light dinner option or as a side dish.
• Chill and Serve: Let it sit for a bit to absorb flavors; it’s even better the next day!

FAQ

Conclusion

The Mediterranean Three Bean Quinoa Salad is a vibrant and nutritious dish that truly shines with its fresh ingredients and bold flavors. It’s perfect for summer gatherings, meal prep, or a light dinner. I encourage you to give this recipe a try and experience the delightful combinations yourself. You won’t be disappointed with the colorful, delicious results!

Mediterranean Three Bean Quinoa Salad

Craving something fresh? This Mediterranean Three Bean Quinoa Salad bursts with vibrant colors and flavors! Packed with protein and perfect for summer gatherings, it's a deliciously healthy choice. Serve it chilled for a refreshing meal that your taste buds will thank you for!

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 8 servings

Course: Salads

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Notes

Ingredients

  

• 1 cup quinoa
• 2 cups water
• ½ lb. green beans
• 1 15 oz can garbanzo beans
• 1 15 oz can white beans
• 1 red bell pepper
• 1 yellow bell pepper
• 1 cup chopped seedless cucumber
• 1 cup grape tomatoes
• ¼ cup diced red onion
• ¼ cup crumbled feta cheese
• ⅓ cup kalamata olives
• ¼ cup chopped fresh basil
• ¼ cup olive oil
• 1 tablespoon balsamic vinegar
• 2 garlic cloves
• ¼ teaspoon dried basil
• ¼ teaspoon dried oregano
• Kosher salt
• freshly ground black pepper

Equipment

• Large Pot
• Instant Pot
• Saucepan
• Frying Pan
• Wooden Spoon
• Cutting Board
• Whisk
• Chef's Knife

Method

 

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, red bell pepper, yellow bell pepper, cucumber, grape tomatoes, diced red onion, crumbled feta cheese, kalamata olives, and chopped fresh 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.

Notes

• Storage: How to store leftovers: Keep the salad in an airtight container in the refrigerator for up to five days.
• Freezing: This salad is best enjoyed fresh; freezing is not recommended.
• Variations: Experiment with different beans or grains to change the texture and flavor.
• Serving Temperature: While delicious cold, the salad can also be served at room temperature.
• Make Ahead: Prepare the salad a few hours in advance for the flavors to meld.

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Meet Simone Patel

Food is the ultimate connector, and I approach every recipe with the host in mind. I focus on creating meals that scale well for crowds and make entertaining effortless. I cooked and tested this meal to ensure it holds up beautifully from the stove to the serving platter, ready for your guests.