Mediterranean Three Bean Salad
Ingredients:
1 can (15 oz) black beans, rinsed and drained (or substitute with green beans)
1 can (15 oz) kidney beans, rinsed and drained
1 can (16 oz) garbanzo beans (chickpeas), rinsed and drained
1 cup frozen white corn, thawed
½ cup cherry tomatoes, halved
¼ cup red onion, finely chopped
¼ cup fresh parsley or cilantro, chopped
¼ cup crumbled feta cheese (optional but Mediterranean-friendly)
¼ cup Kalamata olives, sliced (optional)
Dressing:
3 tbsp extra virgin olive oil
2 tbsp red wine vinegar or lemon juice
1 tsp Dijon mustard
1 small garlic clove, minced
½ tsp dried oregano
Salt and freshly ground black pepper, to taste
Instructions:
In a large bowl, combine all the beans, corn, tomatoes, onion, parsley, feta, and olives.
In a small bowl or jar, whisk together all the dressing ingredients until well emulsified.
Pour the dressing over the bean mixture and toss to combine thoroughly.
Chill for at least 30 minutes before serving to allow flavors to meld.
Tips for the Mediterranean Diet:
Use low-sodium canned beans or rinse thoroughly to reduce sodium.
Add leafy greens like arugula or spinach for extra fiber.
Serve with a side of whole-grain pita or quinoa for a complete meal.
