Spain on a Fork > All Recipes > Soups & Salads > Mediterranean Black Bean Salad | HEART-HEALTHY 10 Minute Recipe
All Recipes, Soups & Salads / September 16, 2024

Mediterranean Black Bean Salad | HEART-HEALTHY 10 Minute Recipe

This Mediterranean Black Bean Salad is what healthy and delicious food is all about. We’re talking a ton of great flavors, simple everyday ingredients and all done in about 10 minutes. Serve it next to a crunchy baguette and a bottle of Spanish wine for a complete meal.

Mediterranean Black Bean Salad
To make this recipe, I used canned black beans. But you can also dry black beans if you like. Just soak them in plenty of water overnight and then simmer the following day for 1 to 2 hours or until tender.

Mediterranean Black Bean Salad
What flavors this dish is the homemade dressing. Made with just olive oil, lemon juice, garlic, oregano and thyme. Important to use a great olive oil here, as it’s the base fat of the dish and what gives it that lift of Mediterranean goodness.

Mediterranean Black Bean Salad
TIPS & TRICKS to Make this Recipe: You can serve this black bean salad at room temperature or even chilled. It will hold for up to 3 to 4 days in the fridge in an airtight container.

Mediterranean Black Bean Salad

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL

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Watch the Video Below on How to Make this Mediterranean Black Bean Salad

Mediterranean Black Bean Salad
5 from 3 votes
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Mediterranean Black Bean Salad

Course Salad
Cuisine Mediterranean
Prep Time 10 minutes
Servings 4
Calories 371 kcal
Author Albert Bevia @ Spain on a Fork

Ingredients

FOR THE BLACK BEAN SALAD

  • 2 cans black beans 15.5 oz / 440 grams each
  • 1 small red onion
  • 1/2 English cucumber
  • 1 red bell pepper
  • 1/2 cup pitted kalamata olives 60 grams
  • 1/4 cup chopped parsley 15 grams
  • 1/4 cup crumbled feta cheese 30 grams
  • sea salt & black pepper

FOR THE DRESSING

  • 3 tbsp extra virgin olive oil 45 ml
  • 1 tbsp fresh lemon juice 15 ml
  • 1 clove garlic
  • 1 tsp dried oregano 1 gram
  • 1/4 tsp dried thyme .25 grams
  • sea salt & black pepper

Instructions

  1. To make the dressing, add the olive oil into a small bowl, along with the lemon juice, finely grate in the garlic, add in the oregano, thyme and season with sea salt & black pepper, whisk together until well mixed and set aside so the flavors can develop

  2. Drain the cans of black beans into a colander, rinse the beans under water, then shake off any excess water and transfer the beans into a large bowl

  3. Finely chop the red onion, finely chop the English cucumber, finely chop the red bell pepper and thinly slice the kalamata olives

  4. Add the chopped ingredients into the bowl with the black beans, along with the chopped parsley and crumbled feta cheese, season with sea salt & black pepper, then pour in the dressing and gently mix together until well mixed

  5. Serve at room temperature or even chilled, it will hold for up to 3 to 4 days in the fridge, enjoy!

Recipe Notes

Get the Spanish Olive Oil I used to make this Recipe

Nutrition Facts
Mediterranean Black Bean Salad
Amount Per Serving
Calories 371 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 3g19%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 8mg3%
Sodium 626mg27%
Potassium 883mg25%
Carbohydrates 44g15%
Fiber 17g71%
Sugar 3g3%
Protein 16g32%
Vitamin A 1414IU28%
Vitamin C 54mg65%
Calcium 163mg16%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

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8 Comments

  1. sandra

    5 stars
    This was extremely good.

    26 . Sep . 2024
    • Spain on a Fork

      Happy to hear that! Thanks for the comment 🙂 Much love

      27 . Sep . 2024
  2. France

    5 stars
    It looks to grood so i will try it and let you know

    16 . Sep . 2024
    • Spain on a Fork

      Sounds great! Hope you enjoy 🙂 Much love

      17 . Sep . 2024
  3. Paulette Clarke

    Easy to prepare dishes and very healthy

    16 . Sep . 2024
    • Spain on a Fork

      Thanks for the comment! Much love 🙂

      17 . Sep . 2024
  4. marcy

    5 stars
    love your recipes, very good and easy to make, thanks for sharing!!

    16 . Sep . 2024
    • Spain on a Fork

      Appreciate the comment! uch love 🙂

      17 . Sep . 2024

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