Description
Mary Berry’s mixed bean salad combines hearty legumes with zesty herbs and crisp vegetables for a refreshing Mediterranean-inspired dish. Quick and nutritious, this salad offers protein-packed ingredients perfect for summer gatherings and light meals.
Ingredients
Scale
- 3 (15-oz/425-g) cans beans, drained and rinsed, or 4 ½ cups cooked beans
- ½ cup (60 g) finely chopped fresh parsley
- ½ medium onion, finely chopped (about ¾ cup)
- 1 medium cucumber, finely chopped (about 2 cups)
- 3 tbsps drained capers
- ¼ cup (60 ml) red wine vinegar
- ¼ cup (60 ml) extra-virgin olive oil
- ¾ tsp dried oregano
- 1 tsp dijon mustard
- ¾ tsp fine sea salt, plus more to taste
- ¼ tsp fresh ground black pepper
- 1 to 2 tsp honey or maple syrup (optional)
Instructions
- Onion Preparation: Soak chopped onions in ice water for 5 minutes to reduce sharp flavor, then drain completely and pat dry, softening their intense profile.
- Vinaigrette Creation: Whisk vinegar, olive oil, Dijon mustard, salt, pepper, and a drizzle of honey in a large mixing bowl until the dressing becomes smooth and well-integrated, creating a balanced flavor foundation.
- Salad Assembly: Combine white beans, rinsed onions, cucumber, parsley, capers, and dried oregano into the prepared vinaigrette, gently folding to ensure each ingredient is thoroughly coated and evenly distributed throughout the mixture.
- Flavor Infusion: Refrigerate the salad for a minimum of 1 hour, allowing the ingredients to marinate and develop a complex, harmonious taste profile. Before serving, give the salad a gentle stir to redistribute the dressing and enhance the overall flavor complexity.
Notes
- Mellow Onion Technique: Soak chopped onions in cold water for 5 minutes to reduce sharpness and create a gentler flavor profile.
- Balanced Vinaigrette Hack: Whisk honey or maple syrup into the dressing to soften vinegar’s acidity and create a smoother taste experience.
- Marination Magic: Refrigerate salad for at least 1 hour to allow ingredients to blend and develop deeper, more complex flavors.
- Herb Freshness Tip: Use freshly chopped flat-leaf parsley for maximum aromatic impact and vibrant green color in the final dish.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: None
- Cuisine: UK
Nutrition
- Serving Size: 5
- Calories: 290
- Sugar: 5 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 9 g
- Protein: 8 g
- Cholesterol: 0 mg