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–+ servings
Double Bean Mediterranean Salad

Double Bean Mediterranean Salad for a Vibrant Gut Boost

This Double Bean Mediterranean Salad is a refreshing dish packed with protein and fiber, perfect for gut health.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 medium orange pepper Substitute with red or yellow bell pepper for similar flavor.
  • 1 medium cucumber Use grape tomatoes for a sweeter alternative.
  • 1 cup tomatoes Substitute with cherry tomatoes for a sweeter taste.
  • 1 small red onion Substitute with green onion for a milder flavor.
  • 1 can chickpeas Substitutable with white beans or black beans for variation.
  • 1 can kidney beans Can replace with canned lentils for a different texture.
  • 1/4 cup parsley Substitute with cilantro or basil for a different herbal note.
  • 1/4 cup mint Omit if unavailable or replace with a hint of dried mint.
For the Dressing
  • 3 tablespoons lemon juice Lime juice serves as a suitable alternative.
  • 2 tablespoons olive oil Substitute with avocado oil for a different flavor profile.
  • 1 teaspoon sea salt Adjust to taste based on dietary preferences.

Equipment

  • mixing bowl
  • knife
  • cutting board
  • whisk
  • spatula

Method
 

Step-by-Step Instructions
  1. Wash the orange pepper, cucumber, and tomatoes thoroughly. Chop the orange pepper, cucumber, and tomatoes into bite-sized pieces, and finely slice the red onion. Place the chopped ingredients in a large mixing bowl.
  2. Open the canned chickpeas and kidney beans, draining and rinsing them under cool water. Add both the chickpeas and kidney beans to the bowl with the chopped vegetables and lightly toss.
  3. Chop the fresh mint and parsley, then sprinkle the herbs into the bowl, blending them with the other ingredients.
  4. In a separate bowl, whisk together the lemon juice, olive oil, and sea salt until well combined. Pour the dressing over the salad mixture and toss gently.
  5. Serve immediately for the best fresh taste, or let the salad chill in the refrigerator for about 15 minutes before enjoying.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 8gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 250mgPotassium: 450mgFiber: 10gSugar: 5gVitamin A: 1500IUVitamin C: 35mgCalcium: 30mgIron: 2mg

Notes

Allowing the salad to sit for about 10-15 minutes before serving helps meld the flavors. Store leftovers in an airtight container for up to 2 days.

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