Mediterranean Bean Salad with Quinoa

30 plants in 7 days beans chickpeas fibre food and mood gut health mediterrranean diet plant-based recipes

This bean and quinoa salad is one of our most popular recipes! It is not only a satisfying and tasty lunch, but cheap as chips too! We use canned beans (unsalted varieties where possible) for convenience and speed. It is a dish that can be prepared the night before or on the weekend to last a couple of days in the fridge.

Legumes (beans) have a ‘second meal effect’ as they keep your gut bacteria occupied and keep you feeling more satisfied into the next meal and even the next day. This is definitely a lunch for those who struggle to manage their hunger.

Serves 2

Prep time 15 min




1/3 cup kidney beans, rinsed

1/3 cup cannellini beans, rinsed

1/3 cup chickpeas, rinsed

1 red capsicum, cored and chopped

½ cucumber, diced

½ cup chopped red onions

1 Tablespoon capers

½ avocado, diced

½ cup cherry tomatoes, halved

½ cup chopped fresh parsley

10 fresh mint and basil leaves, gently chopped

1 cup quinoa, cooked

(Feel free to add olives and feta cubes too!)

 Garlic Dijon Vinaigrette

1 garlic clove, minced

1 teaspoon Dijon mustard (if gluten intolerant, check if gluten free)

1 Tablespoon lemon juice

Pinch of sugar

1/8 cup extra virgin olive oil

Salt and black pepper to taste



1. In a large mixing bowl, combine beans, capsicum, onions, cucumber, capers, tomato, avocado, quinoa and herbs.

2. Whisk together vinaigrette ingredients in a small bowl to combine.

3. Add vinaigrette to salad bowl and toss to coat.

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