Marinated Sun-Dried Tomato White Bean Bowl
This Marinated Sun-Dried Tomato White Bean Bowl is a bright, protein-packed Mediterranean meal made with creamy white beans, tangy sun-dried tomatoes, fresh herbs, and a lemon-garlic vinaigrette. It’s light yet filling, perfect for lunch, meal prep, or a simple dinner—no cooking required and naturally non-spicy, just like you prefer.
⏱ Time Required
Prep time: 15 minutes
Marinating time: 20–30 minutes (optional but recommended)
Total time: 15–45 minutes
🛒 Ingredients
For the Bowl
2 cups cooked white beans (cannellini or great northern), rinsed & draine
½ cup sun-dried tomatoes (oil-packed), sliced
½ cup cherry tomatoes, halved
¼ cup cucumber, diced
¼ cup red onion, very finely sliced
2 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped (optional)
For the Marinade / Dressing
3 tbsp extra-virgin olive oil
1½ tbsp fresh lemon juice
1 tsp lemon zest
1 small garlic clove, finely grated
½ tsp dried oregano
Salt to taste
Black pepper to taste
Optional Toppings
Crumbled feta cheese
Kalamata olives
Toasted pine nuts or almonds
Arugula or baby spinach
👩🍳 Instructions (Step-by-Step)
1. Prepare the Beans
Add the drained white beans to a large mixing bowl.
2. Add Vegetables
Add sun-dried tomatoes, cherry tomatoes, cucumber, red onion, parsley, and basil.
3. Make the Marinade
In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, salt, and black pepper.
4. Marinate
Pour the dressing over the bean mixture and gently toss until well coated.
5. Rest for Flavor (Important Step)
Let the bowl sit for 20–30 minutes at room temperature or in the fridge so flavors absorb.
6. Assemble & Serve
Serve as is or over greens. Add feta, olives, or nuts if desired.
💡 Tips for Best Taste
Use oil-packed sun-dried tomatoes for richer flavor
Slice onions very thin to keep the bowl mild
Marinating is optional but highly recommended
Add a splash of sun-dried tomato oil for extra depth
🔄 Variations
Add protein: grilled chicken, tuna, or chickpeas
Vegan: skip feta or use vegan cheese
Grain bowl: serve over quinoa, couscous, or farro
Creamy version: add a spoon of hummus or whipped feta
❓ frequently asked questions FAQs
Q: Can I make this ahead of time?
Yes! It keeps well for 2–3 days in the fridge.
Q: Can I use canned beans?
Absolutely—just rinse them well to remove excess sodium.
Q: Is this recipe spicy?
No 🌿 It’s completely non-spicy and Mediterranean-style.
🥗 Nutritional Information
Calories: ~320 kcal
Protein: ~14 g
Carbohydrates: ~34 g
Fiber: ~10 g
Healthy fats: ~14 g