Edgy, zesty and mouthwatering to the full – this salad is perfect to eat as a main course, perhaps with a hot, crunchy wholemeal baguette – or as an accompaniment to virtually any meal you wish. Soaked in a rich and tasty dressing, I wanted to hit the palette on all its dimensions – sweetness, a tad of spice, Mediterranean, and with lots of zang !!!
NOTE : The trick with this salad is to cut each ingredient into very small squares/pieces.
Serves 2 to 3
INGREDIENTS
2 x 14 oz (400 g) tins of cannellini beans, drained and rinsed
12 cherry tomatoes, chopped
1 small red pepper, chopped
1 medium cucumber (washed, but not peeled), chopped into small pieces
2 spring onions, chopped
3 large cloves garlic, finely chopped
¾ cups of rucola (rocket) or radicchio lettuce
a handful of bean sprouts (optional)
the zest of 1 lemon, or other citrus fruit
8 basil leaves, chopped
a handful of fresh flat leaf parsley, finely chopped
METHOD
Place all the above ingredients in a bowl, then add the following dressing on top :
DRESSING
1 tsp dried mint
1 tsp curry powder
salt to taste (it will need it)
freshly ground pepper
1 Tbsp (15 mL) maple syrup, agave nectar, or alternative sweetener of your choice
the juice of 2 lemons
3 Tbsp (45 mL) extra virgin olive oil
Add this dressing to the salad, toss well, and then transfer into a serving dish. Enjoy the sublime juices and flavours that mingle on your tongue ! And as if that weren’t enough, it’s very good for you too !
All recipes and content © Miriam Sorrell mouthwateringvegan.com 2010
These are free recipes for your pleasure – all we ask in return is that you take a few moments to leave us a constructive comment !
suitable for vegans, vegetarians and meat-eaters alike
July 23rd, 2012 at 1:26 pm
Yum… Will be trying this for my BBQ!!!
July 23rd, 2012 at 2:29 pm
Hi, I wanted to know where your print tab is on your site so that I can print some recipes. thanks
July 23rd, 2012 at 5:42 pm
Hi there Eva and welcome here. Hope you enjoy this salad as and when ! Best wishes your way !
July 23rd, 2012 at 5:59 pm
Looks delish! And idea how long it will keep in the fridge?
July 23rd, 2012 at 7:46 pm
Hi there Caroline and thanks for your comment. Airtight container should be okay for up to 2 days. Cheers !
July 23rd, 2012 at 7:56 pm
This looked so interesting I had to make it as soon as I saw the recipe. It’s delicious! I loved the crunch of the bean sprouts and the taste of the basil, mint and parsley. Im not fond of curry but I knew I needed to use it to get the Eastern flavor so I cut the amt in half. It was not an overwhelming taste at all and probably could have used the full amount. it makes a lot, so it’s great for a big crowd. Can’t wait for all the flavors to meld and will have it for dinner tonight over a bed of lettuce. Thanks for posting this recipe.
July 24th, 2012 at 10:49 am
Glenda Hi there and welcome here to my blog. Many thanks for dropping by here with your comment. I am delighted that you have made this salad and from what I gather tasted it, although you intend to have it for dinner the juices will indeed merge and create a wonderful and memorable taste. I hope you enjoy it again, as it is a meal in itself. I look forward to your future comments on my blog and in the meantime send best wishes your way ! Cheers !
July 24th, 2012 at 10:51 am
Candy Hi, and welcome here. I am set up to post and receive comments on my blog. If you wish to print any recipes I suppose all you have to do is print the page, ie get it into a pdf form by ‘control p’ and print it out. Sorry I am not much of a techie but hope this helps you. In the near future these and many new recipes of mine will appear in my forthcoming publication. Kind regards to you.
July 24th, 2012 at 2:53 pm
I have ventured over from facebook to view your recipe posted by Sumptous spoonfuls. I am craving these light and delicious herbs and flavors. It is such delightful dish to make in this heat. Looking forward to keeping in touch. Take care, BAM
July 24th, 2012 at 10:32 pm
Hi there Bam and welcome here – it is indeed an apt dish for the hot months. I do hope you try and enjoy this or any other recipes that take your fancy. Best wishes your way.
July 25th, 2012 at 11:46 am
I love salads made using white beans. They add a real toothsomeness I always think! We’ve barely had any sunshine in the UK to feel like ‘summer salads’ but one can always hope
You have some wonderful recipes here Miriam. I have my eye on your cheesecake ones in particular. I have also added you to my list of vegan resources & food blogs on my own site: http://www.chocolateandbeyond.co.uk/vegan-blogs.html
July 25th, 2012 at 2:40 pm
Ok Andrea thanks for popping by here and you are welcome. I hope you manage to enjoy some of my recipes that grab your attention at some point. Best wishes your way in the meantime. (P.S. I think you might like the Chocoholic’s Cheesecake !).
July 26th, 2012 at 11:14 am
This is a delightful example of highlighting a meal with lively Vegan plant-based cuisine!
July 26th, 2012 at 11:23 am
Hi Miriam…Greetings from India…The moment i saw this recipe of yours, i was reminded of our bhel puri a snack food…don’t know if you have heard about it…its made with puffed rice instead of cannellini beans. Hope i am not way off the mark …
July 26th, 2012 at 6:51 pm
Interesting to know this VR. Best wishes.
July 26th, 2012 at 6:52 pm
Michael Hi there and welcome here. Thanks for dropping by here with your eloquently put description of this dish as well as good plant based vegan food in general. Best wishes your way !
July 27th, 2012 at 7:33 am
Thanks for replying my earlier comment with your best wishes, i reciprocate the same to you…You know the colors in this dish very much similar to our national flag…orange, white and green…just another observation…
July 27th, 2012 at 2:20 pm
What an amazing salad! I just ate a big portion and I love it. I have to say that I don’t like rucola but it had its place here. Thank you for sharing all these amazing recipes!
July 28th, 2012 at 5:08 am
I don’t think I’ve seen a more inviting looking salad. Can’t wait to try it out!
July 28th, 2012 at 9:15 am
Carolyn Hi there and welcome here. It is quite a handsome salad I have to agree with you. I do however look forward to your feedback on it once you manage to make and try it out. Best wishes your way in the meantime.
July 28th, 2012 at 9:23 am
Hi there Alexandru and welcome here. Many thanks for coming back with your feedback having tried my salad, and am delighted that you thought it to be amazing, that’s great and it’s my pleasure sharing my recipes here too. Do come back again with your feedback on my other recipes as and when you try the next one too. Meantime, best wishes your way !
July 28th, 2012 at 9:23 am
Thanks VR.
August 5th, 2012 at 10:44 pm
Your recipes look delicious, I just found you on facebook and as a brand new vegan, I look forward to trying out new dishes.
August 6th, 2012 at 9:04 am
Hi there Kathi and kudos to you for choosing to be Vegan, that’s awesome news. I also look forward to your trying out my recipes. Any questions just write in and let me know. Very best wishes your way !
August 10th, 2012 at 6:06 am
Miriam – I made this recipe and it is awesome. I will link this page onto my site so I can share this with others. Thank you so much.
Silva.
August 10th, 2012 at 6:16 am
[...] © Miriam Sorrell mouthwateringvegan.com 2010 [...]
August 13th, 2012 at 11:01 am
Nutritional Empire – thanks for the post and link to this recipe. Cheers !
August 13th, 2012 at 11:01 am
Silva Hi there and welcome. Just saw my recipe up on your page. Thanks for the link dear. Best wishes your way !
August 15th, 2012 at 3:16 pm
Hi Miriam
I love recipes like this one and I look forward to making it, I absoloutly love cannellini beans with their buttery flavour, and idea to this is you could add young blanched green beans (when they are in season) I love your posts on Facebook and your website
August 15th, 2012 at 3:37 pm
Allison Hi there and welcome here. I hope you make and enjoy this salad. By all means do add the green beans if you wish, although I suspect that if you try it as is you will find that the combination of flavours is not lacking and blends well on the palette. Many thanks for your wonderful compliments and I look forward to your feedback and future comments on my blog. Meantime, best wishes your way !
August 15th, 2012 at 8:48 pm
I made this salad today, and even my children LOVED it. I will definitely make it again. It was so tasty and fresh. Amazing. thanks so much!
August 16th, 2012 at 8:34 am
Marie Hi there and many thanks for dropping by here with your comment. I am delighted to here that your children loved this salad as well as yourself – it’s always a win-win when the whole family loves a recipe, and a ‘thumb’s up’ when it’s a salad. Kudos to you for choosing this recipe for your family. I look forward to your future comments on my blog. Best wishes your way in the meantime !
August 16th, 2012 at 10:08 am
Hi Miriam, still loving your recipies, wondered if you are anywhere nearer publishing your cook book yet? x
August 16th, 2012 at 2:29 pm
Hi Miriam, no just a regular fan of your site! I remembered you said you would be publishing a book and wondered whether you had yet?
August 16th, 2012 at 3:03 pm
Melanie that is so kind of you to get back to me. My book is due to be published and on the shelves hopefully by next April (2013), it will be extensive and packed with many new delicious recipes. I shall make sure you are down on my list and will notify you close to the time. Meantime I do hope you are enjoying the recipes here on my blog. Very best wishes your way in the meantime Melanie and I look forward to your future comments here on my blog.
August 16th, 2012 at 10:04 pm
This looks fabulous. Perfect time to make with Farmer’s Markets’ overflowing with divine veggies. I won’t be using the agave nectar (that shit is bad for you) I will have to play around with what to add to sweeten her up. I will certainly let you know what I discover works well as a substitute.
August 17th, 2012 at 3:14 pm
Mandy Hi there. I hope you enjoy this recipe. I have read many things about agave, and therefore I have chosen to give the option of other sweeteners of people’s choice. Maple syrup will also do the job, as will molasses. Best wishes your way !
August 18th, 2012 at 1:25 am
Hi Miriam! I’m so excited! A friend recommended your website and yesterday I had a look and fell in lust with this salad! I knew I had to have it and I knew I couldn’t wait
Eating it now, made with addition of finely chopped kale instead of lettuce, fresh mint instead of dried, leeks instead of green onions, cumin, pea shoots and sprouted beans. As my friend Tiffany would say: “Nom, nom, NOM!”
August 18th, 2012 at 9:27 am
Hi there Cecilia and welcome here. I am glad you have found my site, and delighted you like my salad – and thanks for your compliments. I look forward to your future comments on my blog and best wishes your way in the meantime !
August 19th, 2012 at 8:32 am
Great! Truly mouthwatering. I found your FB page and looking at the pictures, I am getting hungry, though I’ve just had breakfast. I will probably try this recipe today.
August 19th, 2012 at 9:59 am
Hi there Helena and welcome here. I am delighted you have found my page and I honestly think you have made an awesome choice with your first recipe. Let me know how it goes and best wishes your way in the meantime.
August 21st, 2012 at 4:37 pm
this is delicious. I have made it twice in two days. So tasty and satisfying. Ive added extra garlic and also some fresh chill in mine as I do like a kick to my food.
August 23rd, 2012 at 10:51 am
Hi there Kato and thanks for your feedback here. I am delighted you enjoyed this salad and that you have made it twice in a row already – how wonderful ! I look forward to your future comments on my blog and best wishes your way !
September 1st, 2012 at 6:35 am
Hi Miriam. Thanks for your recipes. You have recipes For Raw Vegan ?
September 1st, 2012 at 10:49 am
Bianka Hi there and welcome here. I have semi-raw dishes as is the case with my salads. I do hope to present some in the near future. Best wishes your way !
September 1st, 2012 at 1:14 pm
What I like is that it doesn’t look hard to do or have ingredients that are hard to find where I live.
September 1st, 2012 at 3:08 pm
Hope you make and enjoy this L, it’s not a difficult one to make and the combination really makes it rather special, but I shall let you be the judge of that! Best wishes your way !
September 3rd, 2012 at 3:46 am
[...] ran across a recipe for this Mediterranean salad at Mouthwatering Middle Eastern Style Salad Mouthwatering Vegan Recipes™. It looked so good I had to try [...]
September 3rd, 2012 at 11:36 am
Thanks for the post and link back – glad you made and enjoyed it. Your picture looks good too !
September 4th, 2012 at 9:19 am
Made this yesterday but changed things around as I couldnt get any fresh basil from my local shop but did have fresh mint in the garden, hence the dressing had dried basil instead mint, tasted great, will make again when i get the fresh basil from a larger store to see if there is a difference.
September 4th, 2012 at 6:41 pm
Susan Hi there and welcome here. Thanks for your comment – I do hope you enjoyed the salad either way ! Best to you !
September 13th, 2012 at 7:48 pm
I switched out maple syrup for pomegranate mallasses and added olives and sun flour seeds for crunch nice and filling thank you !
September 14th, 2012 at 10:18 am
Hi Sean and thanks for dropping by here with your feedback, kudos to you for making this salad, and glad you enjoyed it ! Cheers !
September 17th, 2012 at 5:59 pm
I made this at the weekend. Didn’t have any dried mint, even though tried 5 corner shops. It was amazing. Couldn’t get enough. It makes being a vegan very interesting and exciting. Love the website, so many ideas to try.
September 17th, 2012 at 6:03 pm
Carrots thanks for dropping by here with your comment and thanks also for your wonderful feedback – so glad you loved this salad, and like me you seem to not be able to get enough of it – it is one of those salads ! I very much look forward to your future comments on my blog ! Best wishes your way !
October 1st, 2012 at 6:59 am
A friend of mine on facebook, Tammy Cantrell posted this link and I’m going to try it. It looks and sounds delicious. Thanks for the great recipe Miriam.
October 1st, 2012 at 7:27 am
Judi Hi there and welcome here. Many thanks for dropping by and I look forward to your feedback on this salad and other recipes of your choice from here. Best wishes your way in the meantime !
October 8th, 2012 at 1:27 am
I made this salad as the main dish for Sunday brunch and hit it out of the park! It was hearty enough, sweet enough and tangy enough to awaken and satisfy everyone’s taste buds. Miriam, I followed your advice and consistently chopped the veggies into small enough pieces (similar to size of beans). Thankfully, there are leftovers for my husband and I to enjoy tomorrow!
October 8th, 2012 at 2:18 am
Looks so delicious, I love salads !
October 8th, 2012 at 2:19 am
I love your recipes !
October 8th, 2012 at 3:55 am
I had just sprouted some mung beans so decided to make this as soon as I saw it. I had no rocket or radicchio so chopped up lots of spinach very fine and replaced the spring onions with a shallot because that was all I had. Still the end result looks and tastes great
)
October 8th, 2012 at 7:13 am
that salad looks delicious. but i cant get the rucola (rocket) or radicchio lettuce.. and as i’m diabetic the sugar is a no no – i never use sweeteners as a substitute i’m going to try it with some alternatives but no sugar…
October 8th, 2012 at 10:04 am
Cynthia Hi again. Don’t worry about the rucola and radicchio, it will still taste wonderful just the same. I have made this for diabetic friends before and I add agave nectar which is a sweetener syrup that can be used for diabetics as it does not interfere with raising insulin levels. Here are a couple of links that may help you if you are not familiar with this. You can make any sweet with it and it can be used in place of sugar (which is a big no, no in diabetic conditions) http://www.globalgoods.com/glycemictestingagavenectar.html and also if you want or prefer an Agave Nectar Alternative perhaps you could consider Stevia. I read somewhere that diabetics searching for a low calorie, safe, natural sweetener should consider using stevia, an herbal sweetener that has no calories at all. Stevia is available in powder and tablet form. Remember these things can be purchased online Cynthia. Hope this has helped a little. Best to you !
October 8th, 2012 at 10:06 am
Amy Hi there and thanks for your feedback. What you substituted sounds great – also the onion that’s fine too. I am glad that you enjoyed it and I have to agree with you it does look great (with all the colours and flavours too) Best wishes your way and I look forward to your future comments on my blog !
October 8th, 2012 at 10:09 am
How nice of you to say so dear Sara !
October 8th, 2012 at 10:11 am
Sara Hi there and welcome here. Do let me know how it goes as and when you have made it. I look forward to your future comments on my blog. Best wishes your way in the meantime !
October 8th, 2012 at 10:24 am
Elizabeth Hi again, I am beginning to wish I were also a guest in your house – how wonderful of you to pick such awesome recipes and make them all in a short space of time – I am sure you are a delightful and memorable host. Yes, all the ingredients chopped into small pieces is part of the charm of this salad – after your tireless efforts I am also glad to hear that you have some leftovers for you and hubby to enjoy. Well, all I can say now is best wishes your way and that I look forward to your future comments and feedback on my blog as and when !
October 30th, 2012 at 12:26 pm
[...] http://mouthwateringvegan.com/2012/07/23/mouthwatering-middle-eastern-style-salad/ [...]
December 4th, 2012 at 1:12 pm
Hi Miriam! This sounds so yummy and perfect for a Christmas brunch. Since I don’t use oil, can I substitute with raw cashews or tahini?
December 4th, 2012 at 3:17 pm
Kathi Hi there and welcome here. You could make my raw easy mayo dressing made with cashews, etc, here is my recipe for it :- RAW MAYO
1 cup raw cashews, washed and drained (preferably pre-soaked for an hour or two)
1 cup (250 mL) water
juice of lemon
the zest of ½ lemon
himalayan salt to taste (I used ½ teaspoon)
1 tsp raw sweetener of your choice (I used agave
http://www.indigo-herbs.co.uk/acatalog/agave.html)
Enjoy and let me know how it goes. Meantime, let me know if you wish to join our new monthly newsletter first of which is due out some weeks from now. Cheers !
December 9th, 2012 at 7:38 am
Just made this with some substitutes as i was out of some ingredients. Chickpeas, for the cannelloni beans, manderian zest and juice. And used fresh mint.and it is very yummy. Will try again later with the beans and when lime tree has more limes.
December 9th, 2012 at 12:15 pm
The substitutes you used sound fine Juanita. Hope you enjoyed it, and that next time you will indeed have all the ingredients available. Enjoy and best wishes your way.
December 18th, 2012 at 9:03 am
this delicious salad is on the xmas day menu too! YUM! I had a little practice run in the weekend and had no cannalini beans but chickpeas worked well but will use the beans on xmas day – thanks so much Miriam!!
December 18th, 2012 at 10:41 am
Carla Hi there. Any beans will do the job really – but cannellini are so gentle ! Enjoy !
December 22nd, 2012 at 12:04 pm
I remember that my mother would make this -without the beans- and call it “Isreali Salad”. Always loved it! Lemon juice in the dressing made it so fresh-tasting. Thank you for the memory.
December 22nd, 2012 at 6:52 pm
Caroline dear many thanks for your wonderful comment, I am delighted that I have conjured up wonderful memories of your sweet mother – the lemon is the master ingredient in this and beans help to make it more of a main course. Keep well and best wishes (let me know if you wish me to add you to our list for our new monthly newsletter)
January 21st, 2013 at 7:53 pm
Will be trying this one
January 21st, 2013 at 8:16 pm
Davina Hi there and look forward to your feedback as and when.
January 22nd, 2013 at 5:29 am
Made this tonight. No beans ready so I substituted lentils and also used kale and Savoy cabbage instead of the radicchio. Everything else was exact – it was SO good – juicy and delicious. This may be one of my new staples! I love the dressing and am thinking about different variations already. Thank you so much!
January 22nd, 2013 at 5:56 am
Terry Hi there and welcome here, am so glad you tried this recipe and enjoyed it, more to the point that it will become a staple – the great thing about this salad is you can use mixed beans or just one particular favourite and you will never tire of it. I look forward to our future comments on my blog and best wishes your way in the meantime !
January 31st, 2013 at 2:41 pm
As usual, this recipe is awesome. I love the Middle Eastern flavors…This one is a main dish salad for sure. Thanks
January 31st, 2013 at 2:54 pm
Fern Hi there and you are right in saying that this is a main course salad ! Let me know how it goes.
February 7th, 2013 at 10:42 pm
OMG the dressing is amazing. I usually make a similar salad without the beans, I also put garbanzo beans. I substituted peppermint for the mint in the dressing and brown molasses sugar. Heavenly!! thanks for the recipe.
February 8th, 2013 at 6:15 pm
Hi there Allegra – so glad you tried and enjoyed this salad – your substitute was minor and am so glad you liked it all. I look forward to your future comments on my blog !
February 15th, 2013 at 7:22 pm
Hi, this is absolutely yummy. I had mine with toasted Pitta bread. This is the first recipe I have tried from your site but I have been looking at others and will definitely be making loads more. Thanks.
February 15th, 2013 at 7:46 pm
Sharron Hi and so glad you made and enjoyed this salad and I very much look forward to your future comments on my blog ! Cheers !
March 8th, 2013 at 9:20 pm
I am the furthest thing from a vegan, but this salad looks absolutely delicious. It reminds me of a fatoush salad with beans instead of fried pitta bread. Thanks for posting the recipe.
March 9th, 2013 at 8:55 am
Nic Hi there and welcome here. Thanks for dropping by here with your comment. I do hope you try this recipe out and come back with your feedback. I welcome all people on my blog vegans and non-vegans alike, many non-vegans still enjoy food without meat from time to time, so this is the place to visit. I very much look forward to your comments as and when. Best wishes your way in the meantime.
March 10th, 2013 at 5:07 am
I am going to make it tonight. Instead of the Agave Nectat, I want to try using mustard. I like the combination of mustard and lime. Will see what happens!!. Thank you
March 10th, 2013 at 8:02 am
Maree Hi again. Mustard should work, but you need a sweetener – try a little brown sugar with it too ! Hope you enjoy/ed it. Cheers to you !
March 10th, 2013 at 4:50 pm
This salad looks beautiful and I will be making it today. I am an ovo-lacto vegetarian who would love to be vegan, but I don’t have the energy to do much shopping, cooking or preparing so I’m finding it difficult to make that final adjustment. Meanwhile I love your blog full of vegan recipes. I have pre-ordered your book from amazon and I thank you for sharing your talents with us.
March 10th, 2013 at 8:57 pm
Hi there Sonya and thanks for dropping by here with your comment. I do hope you enjoy my salad and come back with your feedback. Thank you so very much for your interest in my book, and I am delighted that my recipes are of help to you – in your case becoming vegan from your stage is easy if the recipes available to you are to your liking – the shopping bit is a process that can be mastered in a matter of a short while. Cheers and I look forward to your future comments here Sonya.
March 12th, 2013 at 10:44 pm
What a healthy, fresh, delicious salad! I am recovering from a long hospitalization. and a subsequent loss of energy ~ nutrition has fallen to the wayside……..this is the first thing that has caught my interest enough to actually prepare. Sunshine in a bowl. Thank you for the wonderful inspiration!
March 13th, 2013 at 9:05 am
Barbara Hi there and welcome here. I am so sorry to hear about your lengthy hospitaization. I am an advanced nutritionist and have another FB page called vegan rejuvenation, may be it will help assist and speed up your recovery, here is the link, all is free https://www.facebook.com/pages/Vegan-Rejuvenation-Grow-Young/221407704561965?fref=ts Be sure to have enough Vitamin D, C, E and a multi-vitamin – these are all great post op vitamins. Furthermore do try out my juices and smoothies on my blog here – they will work wonders in assisting your immune system. I am so glad you made this salad and hope you enjoy some of my other recipes too. Best wishes your way and I look forward to your future comments on my blog !
March 15th, 2013 at 1:57 pm
Hi. as I said before, I will be trying out some more of your recipes. I found this salad. and while the weather here is far from spring, let alone summer, I still bought everything and made it. It is like the summer is in my mouth! thanks
March 15th, 2013 at 3:43 pm
Hi there Krista – good for you for making this salad in spite of the weather – sometimes we need to bring the sunshine on our plates. Best your way !
April 16th, 2013 at 9:34 am
This has become one of my favourite salads. I made it once when you posted it before (sorry – late with the comment!) and now it’s a regular in our household. It does need quite a number of fresh ingredients, so not really a possibility when you are trying to rustle something up from the left overs in your fridge, but worth the time you spend on shopping and chopping
. I love the many flavours and range of textures – thanks, Miriam!
April 16th, 2013 at 4:54 pm
Hi there Birgit and thanks for dropping by here with your feedback. Absolutely correct with what you have said and spot on. I do hope you enjoy many of my other recipes from here too. Best wishes your way in the meantime !
May 4th, 2013 at 11:47 am
Hi Miriam,
I made this tonight and it was delicious! I don’t usually like curry powder or other Indian-type flavours but I was surprised with how delicious and unusual the dressing was! The combination of the sweet maple syrup and lemon juice really make it something special, and the curry powder wasn’t overpowering at all. I also liked the combination of the heavy dressing with all the fresh ingredients!
Thanks for sharing with us!
May 4th, 2013 at 2:19 pm
I am so pleased that you made and enjoyed this Rebecca, I agree with you about how well the curry spice blends to make a great and balanced dressing for it. I look forward to your future comments on my blog.