Mediterranean Bean Salad

Mediterranean Bean Salad

This is my favourite family style summer salad because it is so fast and easy to make. It is also loaded with high protein and other valuable nutrients. Most beans are less than 1% fat, pack about 24grams of protein per 100grams and are very low in calories. I added chic peas, kidney beans and black beans to this Mediterranean Bean Salad. I cup of kidney beans have only 225 calories which is very low for how filling they are. Beans rich fibre content is an excellent choice for staying satiated.  Beans are one of the most versatile plant foods I know. They are great for salads, dips, sauces, stews and also great on their own with a little bit of salt and pepper.  Also very nice when sprinkled with spices and baked to a crispy crunch. 

I packed as much flavour into this bean salad as I could with over 15 plant based ingredients.  When you make this salad, I highly recommend you buy the Earth Balance feta cheese- https://followyourheart.com/products/dairy-free-feta-crumbles/ . This Plant based Feta Cheese is the best when it comes to dairy free. It tastes just as good as the dairy feta’s. The other item recommendation on the ingredients list is Sherry Vinegar. It is sold at almost every grocery store and makes a significant difference with the wow flavour. – Here is a link for one sold at IGA https://www.iga.net/en/product/sherry-vinegar/00000_000000007537547000 

This salad is light yet filling and I have not met a person yet that has not loved it. Like many of my recipes the portion is made family style. If your home alone, feel free to chill the salad in a air tight container for up to five days for more enjoyment.  I do not recommend freezing the salad unless you do not add the cucumbers and tomatoes until the day of eating.  Here are some options for eating this salad over a couple of day.  You can add add a few spoons of it over a bed of lettuce or use it as the base for hard or soft tacos. For the tacos feel free to add some home made guacamole and a little lime squeeze and you will have the tastiest plant based tacos.  It is also nice when added to crust for a mediterranean style pizza. This salad can be the base or add on to many recipes if you want to get really creative. So if your in rush and need a quick go to this is must try!

My Measurements Tips

• T – is for Tablespoon
• t – is for teaspoon

WHAT TO GRAB

• 1, 540g canned kidney beans
• 1, 540g canned chickpeas
  
• 1, 540g canned black beans
• 1 1/2 cups cooked white quinoa
• 1/2 cup finely chopped green onions
• 1/2 cup finely diced red onions
• 2 T white & black sesame seeds
• 1/2 cup finely diced green pepper
• 1/2 cup finely diced red pepper
  
• 5 T olive oil
• 3 T sherry vinegar or balsamic vinegar
• 1 T rice wine vinegar
• 1 cup Earth Island brand vegan feta cheese
• 1/2 cup Earth Island brand shredded cheddar cheese
• 1 t each; cracked pepper, garlic powder, cumin powder, onion powder, sea salt, cajun spice
• 1/4 cup slivered almonds

RECIPE INSTRUCTIONS

1.  Pour cooked quinoa and prepared vegetables into a mixing bowl.
2. Strain canned beans and pour into the same mixing bowl.
3. Add all the other ingredients into the mixing bowl and stir well. Sprinkle 1/4 cup slivered almonds on top and a sprinkle of more vegan feta cheese. Cover with lid and chill the Mediterranean Bean Salad for 2 hours before enjoying it.