Mediterranean Bean Salsa

Bursting with vibrant flavors and wholesome ingredients, Mediterranean Bean Salsa is a quick, no-cook recipe perfect for any occasion. Packed with protein-rich chickpeas and black beans, juicy cherry tomatoes, crisp cucumber, and kalamata olives, this refreshing dish is infused with the bold flavors of feta cheese, fresh parsley, and a zesty lemon-olive oil dressing. Ready in just 20 minutes, it's an ideal healthy appetizer, dip, or side dish that pairs beautifully with pita chips, grilled meats, or your favorite Mediterranean-inspired meals. Whether you're hosting a summer gathering or meal prepping for the week, this versatile salsa is a delightful way to enjoy Mediterranean cuisine.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

Ingredients

• 1 cup cooked chickpeas (garbanzo beans)
• 1 cup cooked black beans
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 medium red onion
• 0.5 cup kalamata olives
• 0.5 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper, freshly ground

Directions

Step 1

Rinse and drain the cooked chickpeas and black beans. Place them in a large mixing bowl.

Step 2

Halve the cherry tomatoes and dice the cucumber, red bell pepper, and red onion into small, uniform pieces. Add them to the bowl with the beans.

Step 3

Slice the kalamata olives into halves or quarters, depending on preference, and add them to the mixture.

Step 4

Add the crumbled feta cheese and chopped parsley to the bowl.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper to make the dressing.

Step 6

Pour the dressing over the bean and vegetable mixture. Gently toss everything together until well combined.

Step 7

Taste and adjust seasoning, adding more salt, pepper, or lemon juice as desired.

Step 8

Transfer the salsa to a serving dish or cover and refrigerate for at least 15 minutes to let the flavors meld together.

Step 9

Serve chilled or at room temperature as a dip with pita chips, a topping for grilled meats, or a side dish for Mediterranean-inspired meals.

Nutrition Facts

Serving size	1256.4 grams (1256.4g)

Amount per serving	% Daily Value*
Calories	1703

Total Fat 104.20g	134%
Saturated Fat 27.10g	136%
Polyunsaturated Fat 0.10g
Cholesterol 100mg	33%
Sodium 3911mg	170%
Total Carbohydrate 143.70g	52%
Dietary Fiber 46.40g	166%
Total Sugars 28.20g
Protein 56.60g	113%

Vitamin D 0IU	0%
Calcium 937mg	72%
Iron 17mg	95%
Potassium 2460mg	52%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.9%

Protein: 13.0%

Carbs: 33.1%