Vibrant Mediterranean White Bean Salad
This Mediterranean White Bean Salad is a fresh, colorful, protein-packed dish made with creamy cannellini beans, juicy cherry tomatoes, crisp cucumbers, briny olives, red onion, and fresh herbs—all tossed in a zesty lemon-oregano vinaigrette. It’s perfect as a light lunch, hearty side, or plant-based main dish. Gluten-free, dairy-optional, and full of flavor!
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients:
For the Salad:
1 (15 oz / 425 g) can cannellini beans or Great Northern beans, drained and rinsed
1 cup cherry or grape tomatoes, halved
1 cup cucumber, diced (Persian or English)
1/4 cup Kalamata olives, pitted and halved
1/4 cup red onion, finely sliced or diced
1/3 cup crumbled feta cheese (optional, or use vegan feta)
2 tbsp fresh parsley, chopped
1 tbsp fresh mint or basil, chopped (optional)
For the Lemon-Oregano Vinaigrette:
3 tbsp extra virgin olive oil
1 ½ tbsp fresh lemon juice (or red wine vinegar)
1 tsp Dijon mustard (optional, for creaminess)
1 clove garlic, minced
1/2 tsp dried oregano
Salt and freshly ground black pepper, to taste
Instructions:
1. Make the Dressing:
1. In a small bowl or jar, whisk together the olive oil, lemon juice, mustard (if using), garlic, oregano, salt, and pepper.
2. Taste and adjust seasoning as needed.
2. Assemble the Salad:
1. In a large mixing bowl, combine the white beans, tomatoes, cucumbers, olives, red onion, and herbs.
2. Pour the dressing over the salad and gently toss to combine.
3. Add crumbled feta (if using) and toss again gently.
4. Let sit for 10 minutes before serving to let flavors meld.
Serving Ideas:
Serve chilled or at room temperature.
Enjoy as a main with warm pita or over mixed greens.
Great as a side for grilled chicken, fish, or lamb.
Notes & Tips:
Meal prep-friendly: Stores well in the fridge for up to 3 days (add feta and herbs just before serving for freshness).
Creamier texture? Slightly mash some of the beans for a rustic twist.
Add-ins: Artichoke hearts, roasted red peppers, sun-dried tomatoes, or capers for extra depth.
Legume swap: Chickpeas work beautifully here as well.
Frequently Asked Questions
Q: Can I use dry beans instead of canned?
A: Yes! Use 1.5 cups of cooked white beans (from dry) to substitute one 15 oz can. Just make sure they’re tender and cooled.
Q: Is it vegan?
A: Yes, as long as you omit the feta or use a plant-based version.
Q: Can I make it ahead?
A: Absolutely. It actually tastes better after marinating for a few hours in the fridge. Just add fresh herbs and avocado (if using) before serving.
Q: What other beans can I use?
A: Navy beans, chickpeas, or butter beans are great alternatives.
Nutritional Information
Calories 280 kcal
Protein 9 g
Carbohydrates 24 g
Fiber 7 g
Sugars 3 g
Fat 17 g
Saturated Fat 3.5 g
Sodium 480 mg