Mediterranean White Bean Salad Recipe

This Mediterranean White Bean Salad is a fresh, vibrant, and protein-rich dish that brings together the best of Mediterranean flavors. Bursting with fresh vegetables, aromatic herbs, creamy white beans, and a tangy dressing, this salad is perfect for a nutritious lunch, a side dish, or even a light dinner. It’s simple to prepare, packed with flavor, and filled with essential nutrients.

Why You’ll Love This Recipe

• Healthy and Wholesome: Packed with protein, fiber, and vitamins.
• Quick and Easy: A simple recipe that’s ready in minutes.
• Versatile and Customizable: Easily adapted with different veggies or herbs.
• Meal Prep Friendly: Perfect for preparing ahead, making it an ideal choice for meal prepping.
• Bright and Fresh Flavors: Zesty dressing and fresh ingredients make this salad satisfying and refreshing.

Step-by-Step Instructions

Step 1: Prepare the Beans and Vegetables

1. Rinse and Drain the Beans: If using canned beans, rinse them thoroughly under cold water and drain. This removes excess sodium and keeps the beans from becoming mushy.
2. Dice the Vegetables: Dice the cucumber, tomatoes, bell pepper, and red onion into bite-sized pieces. Keeping them uniform in size helps create a visually appealing salad and ensures even flavor in each bite.
3. Halve the Olives and Chop the Herbs: Slice the Kalamata olives and finely chop the fresh parsley and basil.

Step 2: Make the Dressing

1. Combine the Ingredients: In a small bowl or a mason jar, add the olive oil, fresh lemon juice, red wine vinegar, minced garlic, Dijon mustard, and dried oregano.
2. Whisk or Shake: Whisk the dressing ingredients until well combined and emulsified, or shake the jar until smooth. Season with salt and pepper to taste.
3. Taste and Adjust: Adjust any flavors in the dressing to your preference, adding more lemon for tanginess, vinegar for sharpness, or olive oil for richness.

Step 3: Assemble the Salad

1. Combine the Ingredients: In a large mixing bowl, add the beans, diced vegetables, olives, and fresh herbs. Toss gently to combine, being careful not to break up the beans.
2. Add the Dressing: Pour the dressing over the salad ingredients. Toss gently again until everything is well coated in the dressing.
3. Add Feta Cheese (Optional): If using feta, sprinkle it over the top and lightly fold it in.
4. Taste and Season: Taste the salad and add extra salt, pepper, or lemon juice if needed.

Step 4: Serve or Chill

1. Serve Immediately: This salad can be enjoyed right away, but the flavors meld even better after sitting for about 15-20 minutes.
2. Chill for Later: If preparing ahead, cover and refrigerate the salad for up to 3 days. Just be sure to stir before serving, as the dressing may settle.

Tips for the Best Mediterranean White Bean Salad

1. Use Fresh Ingredients: Fresh vegetables, herbs, and quality olive oil elevate the flavors.
2. Balance the Acidity: Adjust the lemon and vinegar to create a balanced dressing that’s tangy but not overpowering.
3. Let the Flavors Marinate: If possible, let the salad sit for a while before serving to allow the flavors to meld.
4. Quality Feta: If adding feta, look for block-style feta in brine for the best texture and flavor.
5. Add Extra Crunch: For added texture, toss in some chopped nuts, like almonds or pine nuts.

Recipe Variations

1. Add Protein: Add grilled chicken, shrimp, or even canned tuna to turn this salad into a more filling main dish.
2. Switch Up the Beans: Try chickpeas or cannellini beans for a variation in texture and flavor.
3. Try Different Herbs: Swap parsley and basil for mint or dill for a different Mediterranean twist.
4. Make it Vegan: Omit the feta cheese for a vegan-friendly salad.
5. Add a Grain: Toss in some cooked quinoa, farro, or couscous to make the salad heartier.

Serving Suggestions

• Serve with Grilled Pita: Pair with warm pita bread for a delicious side.
• Stuff in a Wrap: Spoon the salad into a whole-wheat wrap or pita pocket for a portable meal.
• Add to a Mezze Platter: Serve as part of a Mediterranean platter with hummus, tzatziki, olives, and fresh vegetables.
• Top with Protein: Add grilled fish, lamb, or beef on top for a hearty entrée.
• Serve Over Greens: Layer the salad over a bed of arugula, spinach, or romaine lettuce.

Storing and Meal Prep Tips

1. Store in an Airtight Container: Keep the salad in an airtight container in the refrigerator for up to 3 days.
2. Prepare the Dressing Separately: For optimal freshness, store the dressing separately and add it just before serving.
3. Add Delicate Ingredients Last: If you’re making this ahead, add fresh herbs and feta cheese just before serving for the best texture.

Frequently Asked Questions (FAQs)

1. Can I use dried beans instead of canned?
Absolutely! If you prefer cooking your beans from scratch, soak them overnight, then boil until tender. This often yields a fresher flavor and softer texture.

2. What if I don’t have fresh lemon juice?
You can substitute with bottled lemon juice in a pinch, though fresh lemon juice provides the best flavor.

3. How can I make this salad spicier?
Add a dash of red pepper flakes or some chopped spicy peppers to give it a kick.

4. Can I make this salad gluten-free?
Yes! This salad is naturally gluten-free. Just ensure that any additional ingredients, like dressings or cheeses, are certified gluten-free if needed.

5. What’s the best way to store leftovers?
Store leftovers in the refrigerator in an airtight container. The salad keeps well for 2-3 days, though the vegetables may soften slightly.

Conclusion

This Mediterranean White Bean Salad is a refreshing, nutritious, and easy-to-make dish that’s perfect for any occasion. Whether you’re looking for a quick lunch, a side for dinner, or a vibrant addition to a potluck, this recipe is packed with flavor, flexibility, and Mediterranean goodness. Enjoy this delightful, versatile salad as part of a wholesome meal, or savor it as a light and healthy option that’s sure to satisfy.

Yield: 4

Mediterranean White Bean Salad Recipe

Print

This Mediterranean White Bean Salad is a fresh, vibrant, and protein-rich dish that brings together the best of Mediterranean flavors. Bursting with fresh vegetables, aromatic herbs, creamy white beans, and a tangy dressing, this salad is perfect for a nutritious lunch, a side dish, or even a light dinner. It’s simple to prepare, packed with flavor, and filled with essential nutrients.

Prep Time 15 minutes

Ingredients

• 2 cans (15 oz each) white beans (such as cannellini or great northern), rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, finely diced
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil, chopped
• For the Dressing:
• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1/2 tsp dried oregano
• Salt and black pepper, to taste

Instructions

1. Prepare the Vegetables and Beans:
   In a large mixing bowl, combine the white beans, cherry tomatoes, cucumber, red onion, and olives.
   
2. Make the Dressing:
   In a small bowl, whisk together the olive oil, lemon juice, garlic, dried oregano, salt, and pepper until well combined.
   
3. Assemble the Salad:
   Pour the dressing over the bean and vegetable mixture. Toss gently to coat everything evenly.
   Add the feta cheese, parsley, and basil, and toss once more to combine.
   
4. Serve:
   Taste and adjust seasoning if needed. Serve immediately or let chill in the fridge for 30 minutes to allow flavors to meld.

Notes

• Make Ahead: This salad can be made up to a day in advance. Just store in an airtight container and add the fresh herbs right before serving.
• Add-Ins: Try adding artichoke hearts, roasted red peppers, or even a handful of baby spinach for extra flavor.
• Protein Boost: For a heartier salad, add grilled chicken, shrimp, or canned tuna.