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August 10, 2020

Mediterranean Bean Salad

Written by: Grace Burton, MS, RDN, LDN

Prep Time: 20 minutes

Makes: 6 servings



1, 15 ounce can of low sodium chickpeas, drained and rinsed
1, 15 ounce can of low sodium white beans, drained and rinsed
¼ cup pitted kalamata olives, halved
1/3 cup roasted red peppers, drained, chopped
½ small red onion, chopped
1 cup cherry tomatoes, halved
1 bell pepper (color of your choice), seeds removed, diced
1 cucumber, diced
½ cup reduced fat crumbled feta cheese


¼ cup extra virgin olive oil
2 tablespoons red wine vinegar
1 lemon, juiced
2 garlic cloves, minced
Salt and pepper to taste


  1. In a large bowl, mix together the chickpeas, white beans, olives, roasted red peppers, red onion, cherry tomatoes, bell pepper, cucumber, and feta cheese.
  2. In a mason jar or salad dressing container add the olive oil, red wine vinegar, lemon juice, and garlic and mix together. Add salt and pepper to taste.
  3. Drizzle the dressing over the salad and toss gently to coat with the dressing.

Nutritional Information:

Serving Size:  1/6 of recipe

Calories: 269, Fat: 12.5g, Protein: 10g, Carbohydrates: 29g, Fiber: 10g, Sodium: 310mg

Nutrition Tip: This flavorful, nutritious salad is packed with fiber and healthy fats. It can be an easy side item for dinner or a good lunch option paired with whole wheat pita bread. It can be kept in the refrigerator for up to 4 days.

Adapted from:

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