Looking for a lunch that loves your heart back? This Mediterranean bean salad combines nutrient-dense black beans and chickpeas with fresh, crisp vegetables for a meal that is as satisfying as it is good for you. The bright lemon-cumin dressing ties everything together with a zesty, savory flavor profile that only gets better as it marinates.
Ready in just 20 minutes using convenient canned beans, this recipe is perfect for busy weeknights or meal prep. It’s naturally high in fiber and plant-based protein, making it a powerhouse choice for supporting healthy cholesterol levels and reducing inflammation.
If you love this recipe, be sure to explore more of our high protein bean salads for easy, filling lunch options. You can also browse our complete collection of colorful and nourishing salad recipes to find your next favorite healthy meal.
Combining legumes like black beans and chickpeas creates a nutrient-dense meal rich in soluble fiber, which is known to help manage cholesterol levels. The olive oil-based dressing adds heart-smart unsaturated fats, making this dish as nutritious as it is delicious.
Yes, this salad is packed with fiber-rich legumes and heart-healthy olive oil, both of which are recommended for a heart-friendly diet. The soluble fiber in beans can help manage cholesterol levels.
Absolutely. In fact, it often tastes better the next day after the flavors have had time to meld. Store it in the refrigerator for up to 3-4 days. If you are using toasted pita, add it right before serving to keep it crisp.
Legumes like chickpeas and black beans are rich in antioxidants and phytonutrients that can help combat inflammation in the body. They are a staple in anti-inflammatory eating patterns like the Mediterranean diet.
Yes, you can use dried beans if you prefer. You will need to soak and cook them until tender before adding them to the salad. Canned beans are used here for convenience and speed; just be sure to rinse them well to reduce sodium.
Not at all. It is a simple emulsion of olive oil, fresh lemon juice, garlic, and cumin. It comes together in minutes and provides a much healthier alternative to store-bought bottled dressings.
Looking to boost your daily fiber intake? These nutrient-packed salads and sides offer delicious ways to support digestion and heart health without sacrificing flavor.
Bring the benefits of the Mediterranean diet to your dinner table with these lean chicken favorites. Featuring fresh herbs, vegetables, and heart-healthy fats, these recipes make weeknight cooking simple and nutritious.
Recipe yields 6 servings
Preheat oven to 400°.
On a large baking sheet, arrange pita pieces in one layer. Bake until crisp and just brown, about 5 to 7 minutes. Let cool.
In a small bowl, mash garlic and salt to form a paste. In another small bowl, combine garlic paste, lemon juice and cumin and whisk to blend. Add oil in a slow, steady stream, whisking constantly until combined. Season with black pepper to taste.
In a serving bowl, combine black beans, chickpeas, tomatoes and cucumber. Add the pita pieces, lettuce, scallions, feta, parsley, mint and the lemon dressing. Toss to mix. Season with additional black pepper to taste.
For Feta Cheese: If you are dairy-free or vegan, omit the cheese or swap it for a plant-based feta alternative.
For Herbs: Fresh herbs provide the best flavor, but if you are in a pinch, use 1 teaspoon of dried mint or parsley for every tablespoon of fresh.
For Beans: Cannellini beans or kidney beans work well if you don't have chickpeas or black beans on hand.
For Pita: Swap the whole wheat pita for gluten-free croutons or omit it entirely for a gluten-free version.