Mediterranean Black Bean Salad with Pomegranate Molasses Dressing & Sumac

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This Mediterranean black bean salad perfectly blends flavors and textures to satisfy your taste buds. This salad is healthy and delicious and loaded with protein-rich black beans, fresh veggies, and a tangy pomegranate molasses dressing. With a sprinkle of sumac, this salad has a unique and exotic flavor that will transport you to the sunny Mediterranean.

This Mediterranean Black Bean Salad has flavors that come alive! This recipe bursts with amazing taste from the sweetness of pomegranate molasses, the sumac’s tartness, and the nutty flavor of black beans. This black bean salad recipe is sure to brighten up any meal. In addition, it’s a healthy, vegan-friendly option to enjoy as an appetizer or a main course. 

I never thought black bean salad recipes would be something I’d enjoy – until I made this recipe. Even my husband, who loves all kinds of beans, was surprised by how tasty these were! After I made a big batch, I had them for lunch three days in a row – who could have guessed that they’d be so delicious? Now I can say that I’m a fan of black beans and eagerly look forward to making this Mediterranean black bean salad again!

The pomegranate molasses dressing also made this black bean salad recipe so delicious. The complimentary taste of sumac made this dish even more mouth-watering. If you’re looking for recipes using sumac, this Mediterranean black bean sumac recipe will surely be a favorite in your household. Needless to say, if you’re looking for the perfect Mediterranean salad with sumac spice recipe, this is it. Also, if you like Pomegranate molasses dressing, check my recipe for Fattoush salad.  Also, check my Roasted chicken with zaatar and sumac recipe for more Mediterranean flavors.

Canned Beans vs. Dry Beans…Which is Better?

The difference between canned beans vs dried beans is a matter of sodium, time to prepare, and economics. There can be a significant sodium content difference between dry beans and canned beans. Canned beans are often high in sodium because they are typically packaged with salt and other preservatives to enhance flavor and extend shelf life. On the other hand, dry beans do not contain any added sodium, which means that the sodium content of your dish will depend solely on the ingredients you use to prepare it. If you cook your dry beans at home, you have complete control over how much sodium goes into your dish. It may be best to use dry beans in your recipes for a black bean salad. 

Preparing dry black beans for a salad is a simple process that requires a few basic steps. Follow these steps to prepare your black beans for a delicious and healthy salad: 

Notes Each ½ cup of beans makes 1 ½ cups of cooked beans 

 Soak the black beans.

The first step in preparing dry black beans is to soak them. Rinse the beans thoroughly in a colander under running water. Then, place the beans in a large bowl and cover them with water. Let the beans soak for at least 4-6 hours or overnight.

Cook the black beans.

After soaking, drain the water from the beans and rinse them again. Then, transfer the beans to a pot and add enough water to cover them by about 2 inches. Bring the water to a boil and reduce the heat to a simmer. Cover the pot and let the beans cook for 45-60 minutes or until tender. Skim off any foam that may rise to the surface during cooking.

 Drain and cool the black beans

Once the beans are tender, remove the pot from the heat and drain the water. Rinse the beans under cold water to stop cooking and cool them down. Drain the beans again and transfer them to a bowl.

Make your version of the Mediterranean black bean recipe. 

There are many ways to customize a black bean salad by adding different vegetables and toppings. Here are some ideas:

  1. Classic black bean salad: black beans, red onion, bell pepper, corn, cilantro, lime juice, salt, and pepper.
  2. Southwest black bean salad: black beans, cherry tomatoes, red onion, corn, avocado, jalapenos, cilantro, lime juice, cumin, and chili powder.
  3. Mango black bean salad: black beans, diced mango, red onion, bell pepper, lime juice, honey, cilantro, and salt.
  4. Don’t restrict yourself. Use any beans of your liking.

Ways to serve Mediterranean Black Bean Salad: 

  1. As a side dish: Serve the Mediterranean Black Bean Salad with our easy oven-baked chicken breast or easyPrepare Easy Oven-Cooked Halibut or other Mediterranean-inspired dishes like rosemary Garlic lamb chop and pita bread.
  2. As a main course: Add some protein to the salad, such as grilled shrimp or tofu, to make it a filling and nutritious main course.
  3. In a wrap: Spoon the salad onto a tortilla wrap, add some Guacamole or hummus, and roll it up for a tasty, portable lunch or snack.

Note: Pomegranate molasses salad dressing is available in most grocery stores. If you can’t find any near you, substitute with balsamic vinegar and add one teaspoon of honey. However, I simply love pomegranate molasses dressing for salad. This reminds me; perhaps I need to make a pomegranate salad dressing recipe. hmmm…

Ingredient List

Preparation

1.
Gather your ingredients in order for easier process to create a beautiful Mediterranean salad. Pick out your favorite flavor combination and start cooking!
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2.
In a small bowl whisk together the pomegranate molasses, the lemon zest and juice, the olive oil and season with salt and pepper. In a serving bowl, combine the cooked black beans with pomegranate dressing and let it marinate for 15 minutes before adding the rest of the salad ingredients.
Mark as complete
3.

Add the cucumber, cherry tomatoes, red onion, red cabbage, Italian parsley, and fresh mint. Gently stir all ingredients until combined.
Mark as complete
4.
Sprinkle over the feta cheese and serve with a sprinkle of sumac on top for garnish. Enjoy!
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Please Support The SiteHome Cooking is Easy!With These Minimalist Kitchen Essentials

Ingredients:

Adjust Servings
2 cups cooked black beans or two can drain and washed
1 whole English cucumber, roughly chopped
2 cups cherry tomatoes
1/2 red onion, roughly chopped
1 cup shredded red cabbage
½ cup Italian parsley, roughly chopped
¼ cup fresh mint, roughly chopped
4 oz feta cheese crumbles
1 teaspoon sumac
Pomogrante Molasses Dressing
2 tablespoons pomegranate molasses
4 tablespoons olive oil
1 Zest and juice of lemon
Salt and pepper to season

Preparation

2
In a small bowl whisk together the pomegranate molasses, the lemon zest and juice, the olive oil and season with salt and pepper. In a serving bowl, combine the cooked black beans with pomegranate dressing and let it marinate for 15 minutes before adding the rest of the salad ingredients.
3
Add the cucumber, cherry tomatoes, red onion, red cabbage, Italian parsley, and fresh mint. Gently stir all ingredients until combined.
4
Sprinkle over the feta cheese and serve with a sprinkle of sumac on top for garnish. Enjoy!

Recipe Tips & Suggestions

 Freezing cooked beans is a great way to have them on hand for future meals. Here are some steps to follow to freeze different cooked beans safely:

1-Cool the beans: Allow the cooked beans to cool to room temperature before freezing. You can place them in the fridge for a few hours or leave them out on the counter for a couple of hours to cool down. 2-Portion the beans: Divide the cooked beans into portions you will use for future meals. You can use freezer-safe bags or containers to store the beans.

Rana’s Notes!

Pomegranate molasses salad dressing is available in most grocery stores. If you can’t find any near you, you could substitute with balsamic vinegar and add one teaspoon of honey. However, I simply love pomegranate molasses dressing for salad. Which reminds me, perhaps I need to make a pomegranate salad dressing recipe? hmmm…

Nutrition Information

The information shown is an estimate provided by an online nutrition calculator. It should should not be considered a substitute for a professional nutritionist's advice.
See our full nutrition disclosure here.

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