Summer Veggies and White Bean Salad
This Mediterranean-inspired salad celebrates the best of summer — crisp cucumbers, juicy tomatoes, sweet corn, bell peppers, and creamy white beans, all tossed in a lemon-garlic herb dressing. It’s light yet satisfying, perfect as a side dish or a complete plant-based meal.
⏱️ Time
Prep time: 15 minutes
Cook time: 5 minutes (optional for corn or grilled veggies)
Total time: 20 minutes
Ingredients
For the Salad
1 can (15 oz) white beans (cannellini or navy beans), drained and rinsed
1 cup cherry tomatoes, halved
1 small cucumber, diced
1 small red or yellow bell pepper, diced
½ cup corn kernels (fresh, grilled, or canned)
¼ small red onion, finely chopped
2 tbsp chopped fresh parsley or basil
2 tbsp crumbled feta cheese (optional)
For the Lemon-Herb Dressing
2 tbsp extra-virgin olive oil
1½ tbsp lemon juice
1 tsp honey or maple syrup
1 small garlic clove, minced
½ tsp Dijon mustard (optional, for tanginess)
Salt and black pepper, to taste
ℹ️ Instructions
1. Prepare the Vegetables
Dice and chop all vegetables into bite-sized pieces.
If using fresh corn, grill or sauté it lightly for 2–3 minutes to enhance sweetness.
2. Make the Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, honey, garlic, mustard, salt, and pepper until emulsified.
3. Assemble the Salad
1. In a large bowl, combine white beans, tomatoes, cucumber, bell pepper, corn, onion, and parsley.
2. Pour the dressing over and toss gently to combine.
3. Taste and adjust seasoning as needed.
4. Top with crumbled feta cheese if using.
4. Chill & Serve
Let the salad rest in the refrigerator for 10–15 minutes to allow the flavors to meld)
Serve cold or at room temperature.
Notes & Tips
For extra flavor, add olives, avocado, or sun-dried tomatoes.
Turn it into a full meal by serving over quinoa or mixed greens.
Keeps well in the fridge for up to 3 days — perfect for meal prep or picnics!
Use fresh herbs generously — they make all the difference in summer salads.
️ Nutrition information
Calories: ~310 kcal
Protein: 11 g
Carbohydrates: 32 g
Fat: 15 g
Fiber: 8 g