Mediterranean rainbow 3-Bean Salad

Looking for a simple, fresh, and fiber-packed salad that’s as nourishing as it is delicious? This Mediterranean 3-Bean Salad is a vibrant bowl of goodness, combining the best of sun-kissed ingredients with plant-based power. It’s light yet satisfying, and perfect as a main or side for any season.

The base is a mix of three beans — typically chickpeas, red kidney beans, and cannellini or black beans — which bring fiber, protein, and a creamy texture. Add to that crisp cucumber, red onion for a bit of bite, and a generous handful of greens like parsley, mint and oregano.

Everything is tossed in a simple olive oil and lemon dressing, seasoned with sea salt, cracked pepper, and a touch of sumac for that Mediterranean zing.

Why You’ll Love It:

• Naturally gluten-free and vegan

• Full of fiber and plant protein

• Perfect for meal prep — the flavors get even better the next day

• Refreshing, hearty, and balanced

Serve it chilled or at room temperature. It pairs beautifully with grilled fish, any meats, falafel, or stands strong on its own for a quick meatless lunch. Healthy eating doesn’t get easier or tastier than this.

RECIPE

Ingredients

• 1.5 cups red beans, cooked

• 1.5 cups chickpeas, cooked

• 1.5 cups black beans, cooked

• 1 small cucumber, diced

• 1/2 cup red onion, finely diced

• 1 bunch fresh parsley, chopped

• A handful of fresh basil, chopped

• A handful of fresh oregano, chopped

For the Dressing:

• 1/4 cup olive oil

• 1/4 cup lemon juice

• 1 tsp garlic powder

• 1 tsp salt

• 1 tsp black pepper

• 1 tsp chili flakes

• 1 tsp sumac powder

Instructions

1. Prep the ingredients: Dice the cucumber and onion, and finely chop all the fresh herbs.

2. Make the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, and all the spices until well combined.

3. Assemble the salad: In a large bowl, combine the red beans, chickpeas, black beans, cucumber, red onion, and chopped herbs.

4. Dress and mix: Pour the dressing over the salad and toss everything until evenly coated.

5. Taste and adjust: Adjust salt, lemon, or spices to your liking. Let it sit for 10–15 minutes before serving for the flavors to meld.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana