Mediterranean Cannellini Bean Salad
This vibrant salad features creamy cannellini beans tossed with juicy tomatoes, crisp cucumber, red onion, herbs, and a zesty lemon-olive oil dressing. It’s bright, refreshing, and deeply nourishing — the kind of salad you’ll want to eat all week long.
Time:
Prep Time: 15 minutes
Cook Time: None
Total Time: 15 minutes
Servings: 4
Ingredients:
Salad:
1 can (15 oz / 400g) cannellini beans, drained and rinsed
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, finely sliced
¼ cup fresh parsley, chopped
2 tbsp fresh mint or basil, chopped
¼ cup crumbled feta cheese
¼ cup Kalamata olives, sliced
Lemon-Olive Oil Dressing:
3 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
1 tsp red wine vinegar (optional for extra tang)
1 small garlic clove, minced
½ tsp dried oregano
Salt & black pepper to taste
Instructions:
Step 1: Prepare the Salad
In a large bowl, combine cannellini beans, cherry tomatoes, cucumber, red onion, herbs, feta, and olives (if using).
Step 2: Make the Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, vinegar, garlic, oregano, salt, and pepper.
Step 3: Toss and Serve
Pour dressing over the salad.
Gently toss to combine. Let sit for 10 minutes for flavors to blend.
Serve chilled or at room temperature.
Notes & Tips:
Meal prep friendly – lasts 3–4 days in the fridge.
Add tuna or grilled chicken to make it a full meal.
Substitute with great northern beans or chickpeas if needed.
Add avocado or roasted red peppers for extra richness and color.
Frequently Asked Questions
Q: Can I use dried beans instead of canned?
A: Yes! Use 1½ cups cooked cannellini beans (from about ½ cup dried). Cook until tender, then cool.
Q: Can I make it without garlic?
A: Yes, omit garlic or use a pinch of garlic powder for milder flavor.
Q: What can I serve this with?
A: Grilled fish, pita bread, falafel, or stuffed grape leaves all pair beautifully.
Q: Is this freezer friendly?
A: Not ideal. The vegetables and beans lose texture when thawed.
Nutritional Information
Calories: 240
Protein: 9g
Carbs: 23g
Fiber: 6g
Net Carbs: 17g
Fat: 12g
Sugar: 3g
Sodium: 380mg
Calcium: 10% DV
Iron: 15% DV