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Home » Mediterranean Diet Two Bean Salad

Mediterranean Diet Two Bean Salad

Filed Under: Easy, Mediterranean Diet Recipes, Salad, Vegan Recipes

MEDITERRANEAN DIET TWO BEAN SALAD, A DELICIOUS APPETIZER OR SIDE DISH MADE WITH GREEN AND PINTO BEANS WITH TOMATOES.
5 from 2 votes
See The Recipe- (warning, jumping to recipe can result in missing important information including alternative ingredients and tips. Also, as an Amazon affiliate, I earn from qualifying purchases made via the links on this website.)

Mediterranean Diet Two Bean Salad is a simple and flavorful recipe idea.

This salad tastes like a they have a nutty flavor accented with mint and lemon notes.

Mediterranean Diet Two Bean Salad, a delicious appetizer or side dish made with green and pinto beans with tomatoes.

Mediterranean Diet Two Bean Salad

This is a simple salad recipe made with both pinto and green beans.

Adding tomatoes to this salad adds both color and flavor.

Did you try me my 15 Minute 5 Bean Salad recipe?

Like with this recipe, that bean salad is a Mediterranean diet friendly a well as vegan salad recipe. However, this recipe has a lemony dressing that also adds flavor to it.

To make this recipe you will need Pinto Beans. You can find both dry and canned pinto beans here.

What beans can I eat on the Mediterranean diet?

This salad is full of Mediterranean diet friendly ingredients. Beans are two of those ingredients.
Pinto and green beans are used in this recipe and are friendly to the diet. Other beans that you could use are white beans and chickpeas.

How do you blanch green beans?

Blanching green beans is way to prepare them for this recipe. You could however add them raw if you prefer of cook them using your desire method.

To blanch the green beans you will need to place them in a pot of boiling water that has a bit of salt added to it. Then boil the beans for three minutes before transferring the beans to ice water. This helps to keep the flavor and crunch in the green beans.

Mediterranean Diet Two Bean Salad, a delicious appetizer or side dish made with green and pinto beans with tomatoes.

Tips for making an easy bean salad.

My bean salad was made using pinto and green beans. You can however use the beans of your choice as desired.

Here are some more great tips for you.

  1. If you are using dry pinto beans, they will need to be softened first. You can use the method of your choice or the one I will share with you in a moment.
  2. The dressing used for this salad is a simple lemon juice and olive oil combination. You can easily substitute the vinegar of your choice for the lemon juice.
  3. Serve this salad on top of the greens of your choice. I like the peppery flavor of arugula with this salad for example.

How to store bean salad.

This salad should be covered and stored in your refrigerator. If properly stored, it should keep for up to five days.

You may also be interested in these ideas.
 

  • Cantelope and Strawberry Salad
  • Simple Farro Salad
  • Mediterranean Diet Potato Salad.
  • Grilled Peach Salad in Balsamic Vinaigrette
  • Pasta in Walnut Sauce (MedDiet)
  • Roasted Tomatoes with Goat Cheese Pasta
  • Maple Roasted Carrots.
  • How to make Fire Roasted Tomatoes.

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Mediterranean Diet Two Bean Salad, a delicious appetizer or side dish made with green and pinto beans with tomatoes.

About this Mediterranean diet friendly salad.

This is a simple salad that features the flavors of green beans and pinto beans. The beans are tossed with sliced cherry tomatoes in a lemony dressing.

The pinto beans will need to be softened before you can add them to this recipe.

To soften the beans simple place them in a pot of water that fully covers them, cover the pot, and bring the water to a boil. Then remove the beans from the heat and all them to soak in the covered pot for about an hour until soft.

Ingredients needed to make a two bean salad.

  • Pinto Beans. The beans can be canned (and drained) or dry and softened.
  • Green Beans. Blanched is preferred for both flavor and crunch.
  • Cherry Tomatoes. These tomatoes are small and meaty making them perfect for this recipe. A similar alternative can also be used.
  • Lemon Juice. This is for the dressing.
  • Olive Oil. Also for the dressing. I like an extra virgin if possible for this recipe.
  • Greens. Used in my salad was mint and parsley. Arugula or a spring salad would also go nicely.
  • Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
Mediterranean Diet Two Bean Salad, a delicious appetizer or side dish made with green and pinto beans with tomatoes.

How to make Mediterranean Diet Two Bean Salad.

  • Prepare your pinto beans by making sure they are soft. You can simply use canned beans and drain them. Another option is to soften them using the method described above.
  • For the green beans, blanched work great for this recipe. Simply add the green beans to boiling water that has salt added. Boil for three minutes and then transfer the beans to ice water.
  • Place the drained and cooled beans in a large bowl. Gently stir the beans to mix them.
  • Slice the tomatoes in half or as needed to be bite sized. Then place them with the beans in the bowl.
  • In a smaller bowl, whisk together the lemon juice, oil and seasonings of choice. Then pour this over the beans and tomatoes and toss.
  • Lastly, top with the greens and serve. If you are not serving right away, refrigerate the salad and top just before serving.

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Nutritional Information is only an estimate and can vary especially with ingredients that are used.

Mediterranean Diet Two Bean Salad, a delicious appetizer or side dish made with green and pinto beans with tomatoes.
Mediterranean Diet Two Bean Salad, a delicious appetizer or side dish made with green and pinto beans with tomatoes.
Mediterranean Diet Two Bean Salad
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5 from 2 votes
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Mediterranean Diet Two Bean Salad

MEDITERRANEAN DIET TWO BEAN SALAD, A DELICIOUS APPETIZER OR SIDE DISH MADE WITH GREEN AND PINTO BEANS WITH TOMATOES.
Prep Time15 mins
Course: Mediterranean Diet Recipes, Salad
Cuisine: Mediterranean
Search Result: Mediterranean Diet Two Bean Salad
Servings: 4

Ingredients

  • 1 ½ cup Pinto Beans – see post for details on prep
  • 2 cups Green Beans – see post for prep details
  • 2 cups Tomatoes
  • 2 tbsp Lemon Juice
  • 3 tbsp Olive Oil

Seasonings and greens as desired.

    Instructions

    • Prepare your pinto beans by making sure they are soft. You can simply use canned beans and drain them.
    • Blanch or prepare the green beans as desired. Place the drained and cooled beans in a large bowl. Gently stir the beans to mix them.
    • Slice the tomatoes in half or as needed to be bite sized. Then place them with the beans in the bowl.
    • In a smaller bowl, whisk together the lemon juice, oil and seasonings of choice. Then pour this over the beans and tomatoes and toss. Lastly, top with the greens and serve.
    • If you are not serving right away, refrigerate the salad and top just before serving.

    Recipe Notes

    *Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used.
    – see post for alternatives
    Please see recipe post for further details on this recipe.
    Nutritional Information is only an estimate and can vary especially with ingredients that are used.
    See Foodwineandlove.com for details on this recipe.
    *As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.

    Nutrition

    Calories: 178kcal | Carbohydrates: 17g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 179mg | Potassium: 477mg | Fiber: 5g | Sugar: 5g | Vitamin A: 1001IU | Vitamin C: 20mg | Calcium: 58mg | Iron: 2mg
    Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!

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    Table of contents for Mediterranean Diet Bean Salad.

    • Mediterranean Diet Two Bean Salad
      • Tips for making an easy bean salad.
      • How to store bean salad.
      • About this Mediterranean diet friendly salad.
      • Ingredients needed to make a two bean salad.
      • How to make Mediterranean Diet Two Bean Salad.
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    When I turned a certain age (we all have our own ‘certain age’ right?), I decided it was time to eat and live in more healthy manner. I gave up meat and processed foods and adopted a diet based upon fruit, vegetables, and simple recipes. Walking, running, and yoga are a passion as are my pets.

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