Once you try this easy bean salad recipe, you will be hooked! Prepared Mediterranean style, this three bean salad recipe is bright and packs a ton of flavor from crunchy vegetables, like bell peppers and onions, fresh herbs, capers, and a zesty garlic Dijon dressing. Great for make ahead meals, picnics, and potluck! I love my beans!I am a big fan of beans. A staple in my Mediterranean pantry, beans are a nutritious, versatile, and a super affordable ingredient. They are rich in vitamins and minerals and are a great hearty alternative to high-fat proteins. Over here, beans are often what's for dinner, like my earlier garlic parmesan white beans, which come together in about 15 minutes! But if you don't use legumes often, and you're looking to incorporate them more in your diet, this easy three bean salad is a great place to start! Bean salad, the Mediterranean wayThree bean salad is like the quintessential American picnic or potluck dish. But for me, turning it into a huge, "sexy" bowl of goodness--the Mediterranean way, of course-- means adding loads of crunch and bold flavors. In this 3 bean salad recipe, I toss three kinds of canned beans--kidney beans, cannellini, and chickpeas-- with chopped fresh veggies, like cucumber, bell peppers, and onions, along with loads of fresh herbs, and briny capers. A simple and bright homemade garlic Dijon dressing brings it all together. You will fall in love with the bold flavors in this salad, and itâs the perfect make ahead dish to go with anything from grilled lemon chicken, to lamb kabobs, or salmon burgers. You can also add it to a rice bowl with tuna (or your protein of choice) for a fun and simple dinner. What kind of beans go into a three bean salad?If we're talking about a traditional American 3 bean salad, you'll typically see these three types of beans: Canned green beans, kidney beans or black beans, and garbanzo beans, also known as chickpeas. I'm not a fan of canned green beans: They just feel too mushy for my taste. If you want to stick with green beans, use steamed green beans that have been shocked in an ice bath once cooked. Steamed green beans will lend far better texture than canned green beans. You can also do as I do and replace the green beans with another bean. I used canned cannellini beans in this recipe, I like their creamy texture and subtly nutty flavory. Other options, while not traditional for a 3 bean salad (but that will taste lovely nevertheless), are black eyed peas, pinto beans, or steamed wax beans (which are similar to green beans). Ingredients: What you need to make this saladThis Mediterranean bean salad recipe takes a few simple ingredients, including some canned beans, fresh veggies, and herbs. Here is what you need to make it:
The best bean salad dressingI don't love the syrupy dressings that are typical of three bean salads, so I whipped up a quick, bright garlic Dijon vinaigrette with just a hint of sweetness. Hereâs what youâll need to make the dressing:
How to make bean saladThis Mediterranean bean salad couldn't be any easier to make. It's as simple as 1, 2, 3:
Tips for the best bean saladHere are my top tips for no-fail bean salad:
What to serve with three bean saladThis is the perfect make-ahead salad and is very satisfying on its own. You can toss it with some grains of your choice or serve it with a cup soup for a light meal. Or, you can serve it next to nearly any main dish or you choice like baked chicken drumsticks, shish kebabs, lamb rack, baked cod, and grilled swordfish. How long will 3 bean salad last?Properly refrigerated in a tight-lid glass container, three bean salad will keep anywhere from 3 to 5 days. More bean salad recipes to tryBrowse more Mediterranean recipes Easy Mediterranean Bean Salad
Easy three bean salad recipe packed with Mediterranean flavors from fresh herbs, capers, and a zesty Dijon garlic vinaigrette. Instead of mushy canned green beans, use fresh steamed ones, or swap them out for another type of bean. I chose to use cannellini beans! After dressing the bean salad, allow it to chill in the refrigerator for at least 30 minutes before serving, so that the beans can absorb the zippy dressing.
Course Salad
Cuisine Mediterranean
Diet Gluten Free, Vegan, Vegetarian
Prep Time 15 minutes
Total Time 15 minutes
Servings 8 servings
Calories 211.1kcal
Author Suzy Karadsheh
Ingredients
Garlic Dijon Vinaigrette
Instructions
VideoNotes
Nutrition
Calories: 211.1kcal | Carbohydrates: 27.9g | Protein: 9.5g | Fat: 8.2g | Saturated Fat: 1.1g | Sodium: 482mg | Potassium: 321.2mg | Fiber: 9g | Vitamin A: 628.4IU | Vitamin C: 33.9mg | Calcium: 77.8mg | Iron: 2.9mg
*This article first appeared on this site in 2017 and has recently been updated with new information and new media for readers' benefit The post Easy Mediterranean Bean Salad appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/mediterranean-three-bean-salad-recipe/
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This easy potato omelet with warm Middle Eastern spices and heaps of fresh herbs is ready in 20 minutes or less! Hearty enough to eat on its own or paired with a salad for some crunch, this baked potato frittata is the perfect anytime meal. Gluten free + dairy free. A potato frittata with Middle Eastern vibes!I get a lot of questions about Mediterranean breakfast ideas, and Iâm so excited to share my latest: an extra herby potato omelet. Seasoned with a good dose of parsley and dill, and a foursome of warm spices including Coriander, Aleppo pepper, sweet paprika, and turmeric, this is like a potato frittata but with bold Middle Eastern vibes! There is no shortage of baked omelet ideas throughout the Mediterranean and the Middle East. This easy recipe is loosely inspired by two earlier ones I love: Kuku sabzi, a Persian omelet that is green with loads of herbs, and Spanish Tortilla, which is a potato omelette that is typically served as a cold tapa to share. Ingredients: What youâll need to make this baked potato omeletPotatoes, eggs, and a few flavor makers bring this omelet together. Here is what you need to make it:
How to make potato omeletThis hearty baked omelet with potatoes is so easy to throw together. Hereâs how to make it (printer-friendly recipe below):
Baked omelet tips for successIf you keep these handy tips in mind, you can have a perfectly set, fluffy potato omelet every time!
How to serve itI recommend serving the herby potato omelet hot, but it would also taste good at room temperature. For lunch or a light dinner, add a bright vegetable side or salad such as: lemon-garlic sauteed asparagus, grilled zucchini salad, 3 bean salad, or fennel orange salad. Leftovers and storageYou can store this baked omelet with potatoes an airtight container in the fridge for 3 to 4 days. Serve it at room temperature, or, to reheat, transfer the omelet to a baking sheet and place on the center rack of a 350 degrees F heated oven until warmed through (5 minutes or so). More omelet recipes to tryBrowse more Mediterranean recipes Easy Potato Omelet Recipe
Baked potato frittata with fresh herbs warm Middle Eastern spices. For a fluffy potato omelet, salt the eggs before cooking and add a little baking powder to the egg mixture when whisking. If you like, use russet or sweet potatoes instead of gold potatoes.
Course Breakfast
Cuisine Mediterranean, Middle Eastern
Diet Gluten Free, Vegetarian
Prep Time 5 minutes
Cook Time 15 minutes
Servings 6 people
Calories 176.2kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 176.2kcal | Carbohydrates: 16.4g | Protein: 7.7g | Fat: 9.1g | Saturated Fat: 2.1g | Polyunsaturated Fat: 1.4g | Monounsaturated Fat: 5.1g | Trans Fat: 0.1g | Cholesterol: 163.7mg | Sodium: 78.9mg | Potassium: 495.9mg | Fiber: 2.4g | Sugar: 1g | Vitamin A: 1164.7IU | Vitamin C: 27.4mg | Calcium: 54.1mg | Iron: 2.2mg
The post Easy Potato Omelet Recipe appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/potato-omelet-recipe/
This post is sponsored by Tonnino Wild Caught Yellowfin Tuna, I used their delicious 100% wild caught yellowfin tuna fillets in olive oil in todayâs easy rice bowls. Easy Tuna Dinner BowlsTuna is a convenient pantry staple and protein option that you can turn into a quick meal any night of the week. One of my new favorites is todayâs Mediterranean-style rice and tuna bowls. To dress the salad and the rice bowls, I reach for my go-to Greek ladolemono dressing, made with lots of fresh lemon juice, good extra virgin olive oil, garlic and oregano. This homemade dressing can be prepared ahead, it will keep well in the fridge for up to 2 weeks (just store it in a tight-lid mason jar)! What kind of tuna to use?Tuna is nutrition rich, containing omega-3 fatty acids, B-6 and B-12 vitamins, as well as vitamin A, iron, zinc, magnesium and more! But the question people ask me often is what kind of tuna I use?
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ABOUT MEHi, I am Daniel Jones from Overland Park, MO. I am a chef by profession, & also publish my recipe tips online on blogs and social media. Archives
April 2023
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