plant based eating

Plant Based Eating: This 3-Bean Mediterranean Salad checks all the right boxes

More plants, less meat. This Mediterranean salad is a perfect step into plant based eating!

Plant based eating doesn’t mean going vegetarian or vegan. It just means choosing plants as your basis for meals, and making meat or dairy products less prominent on your plate.

Karen Mangum shares how this three bean salad checks off all the right plant based eating boxes. She shares why beans are such an important part of this lifestyle, and how to make sure you’re getting healthy fats and oils too.

Find more recipes from Karen on Instagram, @karenmangumnutrition, or at


Three Bean Mediterranean Salad


  • 1/2 pound green beans, trimmed and snapped into 2-inch pieces
  • 1 (15.5-ounce) can S&W Garbanzos (or chickpeas), drained and rinsed
  • 1 (15.5-ounce) can S&W Red Kidney Beans, drained and rinsed
  • 1 English cucumber, sliced (about 3/4 cup chopped)
  • 1 red or green bell pepper, diced
  • 1/2 cup loosely packed parsley leaves, chopped
  • 1/2 cup loosely packed mint leaves, chopped
  • 1/4 cup loosely packed fresh basil leaves, chopped
  • 1/2 cup feta cheese chunks (optional)
  • 1/4 cup capers (optional)
Dijon Vinaigrette
  • 3 Tbsp red or white wine vinegar
  • 1 1/2 Tbsp fresh lemon juice (juice of 1 lemon)
  • 1 Tbsp Dijon mustard
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper
  • 1 tsp honey or agave nectar
  • 1/4 tsp smoked paprika
  • 2 Tbsp finely diced red onions
  • 1 clove garlic, minced
  • 1/2 cup olive oil


  1. Place green beans in a microwave-safe dish. Cover and microwave on HIGH for 2 to 3 minutes. Submerge beans in icy cold water to stop the cooking process. Let sit for 5 minutes before draining.
  2. Add the green beans, garbanzos, red kidney beans, cucumber, bell pepper, parsley, mint, and basil in a large serving bowl.
  3. Combine all the dressing ingredients, except olive oil, in the container of a small food processor. Cover and process until smooth. Pour vinaigrette over the salad and toss to coat the vegetables. Refrigerate before serving for at least 30 minutes. Top with feta and capers if desired.
  4. Store leftovers in an air-tight container for up to 3-4 days.