Mediterranean Bean & Feta Salad with Tangy Red Wine Vinaigrette
Description
This refreshing Mediterranean salad combines creamy beans, crisp vegetables, briny olives, and tangy feta, all tossed in a zesty red wine vinaigrette. It’s protein-rich, fiber-packed, and comes together in minutes—perfect for meal prep, potlucks, picnics, or a quick healthy lunch.
It’s naturally vegetarian, easily made vegan, and customizable with your favorite herbs and add-ins.
Total Time
Prep time: 15–20 minutes
Cook time: 0 (no cooking needed)
Total time: 15–20 minutes
Servings: 4 as a side, 2 as a main
Ingredients
For the Salad
1 can (15 oz / 425 g) cannellini beans, drained & rinsed
(or substitute chickpeas, great northern beans, or mixed beans)
- 1 cup cherry tomatoes, halved
1 medium cucumber, diced
½ red onion, thinly sliced or finely diced
½ cup Kalamata olives, pitted & halved
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
1–2 tbsp fresh mint (optional but recommended)
For the Tangy Red Wine Vinaigrette
¼ cup extra virgin olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
1 clove garlic, minced
½ tsp dried oregano
¼ tsp salt (or to taste)
¼ tsp black pepper
Optional: ½–1 tsp honey for a subtle balance
Step-by-Step Instructions
1. Prep the vegetables
Halve the tomatoes, dice the cucumber, slice the onion, and chop the herbs.
Rinse and drain the beans thoroughly to remove excess sodium and improve texture.
2. Make the vinaigrette
In a small bowl or jar, whisk/shake together:
Olive oil
Red wine vinegar
Dijon
Garlic
Oregano
Salt & pepper
Honey (optional)
Taste and adjust seasoning.
3. Assemble the salad
In a large bowl:
Add beans, tomatoes, cucumber, onion, olives, parsley, and mint.
Pour the vinaigrette over the salad.
4. Toss and finish
Gently toss to coat everything evenly.
Add the crumbled feta last and toss lightly to keep some chunks.
Let it sit 5–10 minutes for flavors to meld (optional but great).
5. Serve
Serve chilled or at room temperature.
Excellent on its own, over greens, or with warm pita.
Tips & Variations
Make it vegan
Replace feta with vegan feta or omit.
Add protein
Grilled chicken
Tuna
Hard-boiled eggs
Quinoa for plant-based protein
Add crunch
Toasted pine nuts
Almond slivers
Crispy chickpeas
Additional veggies
Bell peppers
Artichoke hearts
Roasted red peppers
Herb swaps
Basil, dill, or cilantro work well.
Meal prep
Store dressing separately if prepping ahead.
Add feta right before serving for best texture.
Estimated Nutrition (per serving, 4 servings)
(Approximate)
Calories: 260
Protein: 9 g
Fat: 16 g
Carbs: 22 g
Fiber: 6 g
Sodium: varies by feta/olives
Frequently Asked Questions
1. Can I use dried beans instead of canned?
Yes! Cook 1 cup dried beans to yield about 2.5–3 cups cooked. Cool them completely before adding.
2. How long does this salad keep?
Up to 3–4 days in the refrigerator. The flavors deepen over time. For best texture, add feta shortly before serving.
3. Can I make the vinaigrette ahead of time?
Absolutely. It keeps 1 week in a sealed jar in the fridge. Shake before using.
4. Do I need Dijon mustard?
It helps emulsify the dressing, but you can substitute whole-grain mustard or omit if needed.
5. What beans work best?
Cannellini, great northern beans, chickpeas, or a 3-bean mix all work beautifully.
6. Is this gluten-free?
Yes! Naturally gluten-free.