Mediterranean White Bean Salad: A Vibrant & Healthy Recipe

Dive into the sun-drenched flavors of the Mediterranean with this incredibly refreshing and healthy Mediterranean White Bean Salad. This vibrant dish is a perfect example of how simple ingredients can create a culinary masterpiece. Bursting with fresh herbs, juicy vegetables, and creamy white beans, this salad is a delightful combination of textures and tastes that will leave you wanting more. Whether you’re looking for a light lunch, a side dish for a barbecue, or a healthy addition to your meal prep routine, this Mediterranean White Bean Salad is sure to become a new favorite. Its versatility shines through; it’s equally satisfying served chilled on a hot summer day or enjoyed at room temperature for a picnic.

Mediterranean White Bean Salad with Lemon-Herb Dressing

A refreshing and healthy Mediterranean white bean salad, perfect as a light lunch or side dish. The vibrant flavors of lemon, herbs, and olives combine beautifully with the creamy texture of the beans.

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Salad, Side Dish

Cuisine Greek, Mediterranean

Servings 4 servings

Calories 380 kcal

Equipment

• Large bowl
• Small Bowl
• Whisk

Ingredients

  

Main Ingredients

• 1 15-ounce can Cannellini Beans rinsed and drained
• 1 15-ounce can Chickpeas rinsed and drained
• 1 Cucumber diced
• 1 Red Bell Pepper diced
• 1/2 Red Onion thinly sliced
• 1/2 cup Kalamata Olives pitted and halved
• 1/4 cup Feta Cheese crumbled
• 1/4 cup Fresh Parsley chopped
• 1/4 cup Fresh Mint chopped

Dressing Ingredients

• 1/4 cup Extra Virgin Olive Oil
• 2 tablespoons Red Wine Vinegar
• 1 tablespoon Lemon Juice
• 1 teaspoon Dried Oregano
• 1/2 teaspoon Garlic Powder
• to Salt taste
• to Black Pepper taste

Instructions

 

Instructions

• In a large bowl, combine the cannellini beans, chickpeas, cucumber, red bell pepper, red onion, olives, feta cheese, parsley, and mint.
• In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, oregano, garlic powder, salt, and pepper.
• Pour the dressing over the bean mixture.
• Gently toss to combine, ensuring all ingredients are evenly coated.
• Taste and adjust seasoning as needed, adding more salt, pepper, lemon juice, or herbs to your preference.
• Serve immediately for the freshest flavors, or chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
• Garnish with extra fresh herbs before serving, if desired.

Notes

For a vegan option, omit the feta cheese. This salad can be made ahead of time and stored in the refrigerator for up to 3 days. Feel free to add other vegetables like cherry tomatoes or artichoke hearts for extra flavor and texture.

Keyword easy salad recipe, healthy salad, mediterranean salad, summer salad, vegan adaptable, vegetarian, white bean salad

Imagine a salad that’s not only delicious but also packed with nutrients and brimming with the fresh aromas of the Mediterranean. This isn’t your average salad; it’s a culinary journey, a taste of sunshine, a celebration of fresh ingredients. The combination of cannellini beans, chickpeas, cucumber, bell pepper, red onion, Kalamata olives, and feta cheese creates a symphony of flavors and textures. The vibrant herbs of parsley and mint add a refreshing touch, while the simple yet flavorful dressing ties everything together perfectly. Prepare to be amazed by how this seemingly straightforward recipe can transport your taste buds to the sun-kissed shores of the Mediterranean!

Why You’ll Love This Mediterranean White Bean Salad Recipe

This Mediterranean White Bean Salad recipe is a winner for so many reasons! First and foremost, it’s incredibly easy to make. With minimal prep time and simple instructions, it’s perfect for busy weeknights or casual gatherings. The recipe is also incredibly versatile. Feel free to adjust the ingredients to your liking, adding or substituting vegetables, herbs, or cheeses based on your preferences and what’s in season. This adaptability ensures you’ll never get bored with this salad.

Beyond its ease and adaptability, the Mediterranean White Bean Salad boasts incredible flavor. The combination of creamy beans, briny olives, tangy feta, and the zesty lemon-herb dressing is simply irresistible. Each bite is a burst of fresh, Mediterranean flavors that will tantalize your taste buds. And let’s not forget the satisfying texture – the creamy beans contrast beautifully with the crisp vegetables, creating a truly delightful eating experience. It’s a salad that’s both visually appealing and incredibly delicious.

Furthermore, this salad is a nutritional powerhouse. Packed with protein from the beans and feta, fiber from the vegetables, and healthy fats from the olive oil, it’s a complete and satisfying meal or side dish. It’s a great way to incorporate more vegetables and legumes into your diet, boosting your intake of essential vitamins, minerals, and antioxidants. This Mediterranean White Bean Salad is the perfect way to nourish your body while indulging in delicious flavors – it’s a guilt-free pleasure!

Why You Should Try This Mediterranean White Bean Salad Recipe

There are countless reasons to add this Mediterranean White Bean Salad to your culinary repertoire. It’s a fantastic option for meal prepping. Prepare a large batch on the weekend and enjoy it throughout the week for lunches or light dinners. Its flavor actually improves as it sits in the refrigerator, allowing the flavors to meld and deepen. The vibrant colors also make it a stunning addition to any meal, adding visual appeal to your lunchbox or dinner table. This Mediterranean White Bean Salad is your go-to option for healthy eating without compromising on taste.

Beyond its convenience and visual appeal, this salad is perfect for entertaining. It’s a crowd-pleaser that’s easy to scale up or down depending on the number of guests. Its fresh, bright flavors are perfect for summer gatherings, picnics, or potlucks. Plus, it’s a great way to impress your friends and family with a delicious and healthy dish that shows you care. It’s a recipe that speaks volumes about your culinary skills without requiring hours in the kitchen.

Finally, the Mediterranean White Bean Salad offers a delightful alternative to heavier, richer salads. It’s light, refreshing, and incredibly satisfying without being overly filling. It’s the perfect accompaniment to grilled meats, fish, or even served on its own as a vegetarian main course. It’s a versatile dish that fits perfectly into any meal plan, whether you’re following a specific diet or simply looking for healthy and tasty options. This recipe offers the perfect balance of health, flavor, and convenience, making it a must-try.

Ingredients and Necessary Utensils for Your Mediterranean White Bean Salad

This section details the ingredients and utensils needed to create a perfect Mediterranean White Bean Salad. Remember, fresh ingredients are key to achieving the best flavor.

Ingredients: A Mediterranean Feast

• Cannellini Beans: 1 (15-ounce) can, rinsed and drained. Choose high-quality beans for the best flavor and texture. *Keyword: Cannellini beans*
• Chickpeas: 1 (15-ounce) can, rinsed and drained. These add extra protein and a slightly different texture to the salad. *Keyword: Chickpeas*
• Cucumber: 1, diced. Choose a firm cucumber for optimal crispness. English cucumbers are a great option as they have thinner skins and fewer seeds. *Keyword: Cucumber*
• Red Bell Pepper: 1, diced. Adds sweetness and vibrant color to the salad. Use a sharp knife for even dicing. *Keyword: Red Bell Pepper*
• Red Onion: ½, thinly sliced. Soaking the sliced red onion in cold water for 10-15 minutes before adding it to the salad will help to mellow its strong flavor. *Keyword: Red Onion*
• Kalamata Olives: ½ cup, pitted and halved. These briny olives add a salty, umami flavor that complements the other ingredients perfectly. *Keyword: Kalamata Olives*
• Feta Cheese: ¼ cup, crumbled. Use a high-quality feta cheese for the best flavor. Crumble it by hand for a more rustic look and feel. *Keyword: Feta Cheese*
• Fresh Parsley: ¼ cup, chopped. Fresh parsley adds a bright, herbaceous flavor. *Keyword: Parsley*
• Fresh Mint: ¼ cup, chopped. Mint provides a refreshing coolness that balances the other flavors. *Keyword: Mint*

Dressing: The Heart of the Mediterranean

• Extra Virgin Olive Oil: ¼ cup. Use a good quality extra virgin olive oil for the best flavor. *Keyword: Olive Oil*
• Red Wine Vinegar: 2 tablespoons. This adds a subtle tanginess that balances the richness of the olive oil. *Keyword: Red Wine Vinegar*
• Lemon Juice: 1 tablespoon. Freshly squeezed lemon juice is always best. *Keyword: Lemon Juice*
• Dried Oregano: 1 teaspoon. Adds a classic Mediterranean flavor. *Keyword: Oregano*
• Garlic Powder: ½ teaspoon. A subtle hint of garlic enhances the overall flavor profile. *Keyword: Garlic Powder*
• Salt and Freshly Ground Black Pepper: To taste. Adjust to your preference. *Keyword: Salt and Pepper*

Utensils: Your Culinary Companions

• Large Bowl: For combining all the salad ingredients.
• Small Bowl: For whisking the dressing.
• Whisk: To ensure the dressing is well emulsified.
• Knife and Cutting Board: For dicing the cucumber and bell pepper, and slicing the red onion.
• Measuring Cups and Spoons: For accurate measuring of ingredients.
• Serving Bowl: To present your beautiful Mediterranean White Bean Salad.

Detailed Recipe Steps: Crafting Your Mediterranean White Bean Salad

Following these steps will guide you to creating a delicious Mediterranean White Bean Salad. Remember to taste and adjust seasonings as you go.

1. Prepare the Ingredients: Begin by rinsing and draining both the cannellini beans and chickpeas thoroughly. This removes excess starch and improves the overall texture of the salad. Dice the cucumber and red bell pepper into roughly equal-sized pieces. Thinly slice the red onion. Pit and halve the Kalamata olives. Chop the fresh parsley and mint. Crumble the feta cheese. **Important: Proper preparation of ingredients is key to a successful salad.**
2. Combine the Salad Ingredients: In a large bowl, gently combine the prepared cannellini beans, chickpeas, diced cucumber, diced red bell pepper, thinly sliced red onion, halved Kalamata olives, crumbled feta cheese, chopped parsley, and chopped mint. Avoid overmixing, as this can damage the vegetables and make the salad mushy. **Tip: Add the feta cheese just before serving to prevent it from becoming too soggy.**
3. Make the Dressing: In a separate small bowl, whisk together the extra virgin olive oil, red wine vinegar, lemon juice, dried oregano, garlic powder, salt, and pepper. Whisk until the dressing is well emulsified and slightly thickened. **Tip: Taste the dressing and adjust the seasonings as needed. You can add more lemon juice for extra tanginess or more olive oil for richness.**
4. Dress the Salad: Pour the freshly made dressing over the bean and vegetable mixture. Gently toss the salad to coat all the ingredients evenly. Avoid over-tossing, which can break the vegetables. **Important: Dress the salad just before serving to prevent the vegetables from becoming soggy.**
5. Serve and Enjoy: Serve the Mediterranean White Bean Salad immediately for optimal freshness and crispness. Or, if you prefer, chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld. This salad is delicious served cold or at room temperature. **Tip: Garnish with extra fresh herbs before serving for an added touch of elegance.**

Tips and Variations: Personalizing Your Mediterranean White Bean Salad

This recipe is incredibly versatile. Feel free to experiment with different ingredients and variations to create your perfect Mediterranean White Bean Salad.

Ingredient Alternatives:

• Beans: Substitute other beans like Great Northern beans or kidney beans for the cannellini beans, or even add a mix of beans for added flavor and texture.
• Vegetables: Add other vegetables such as cherry tomatoes, artichoke hearts, or roasted red peppers. Experiment with different types of onions such as yellow or white onions.
• Olives: Try green olives or Castelvetrano olives instead of Kalamata olives for a different flavor profile.
• Cheese: Substitute goat cheese or halloumi cheese for the feta cheese.
• Herbs: Experiment with other fresh herbs such as dill, basil, or chives.

Dietary Adaptations:

• Vegan: Omit the feta cheese for a delicious vegan version. Consider adding toasted sunflower seeds or pumpkin seeds for extra crunch and nutrition.
• Gluten-Free: This recipe is naturally gluten-free.

Avoiding Common Mistakes:

• Overdressing: Avoid overdressing the salad, as this can make the vegetables soggy. Add the dressing just before serving.
• Overmixing: Avoid overmixing the salad, as this can damage the vegetables.
• Using Old Herbs: Use fresh herbs whenever possible for the best flavor and aroma. Dried herbs can be substituted in a pinch.

Nutritional Values and Benefits: A Healthy Mediterranean Delight

This Mediterranean White Bean Salad is not only delicious but also incredibly healthy. Let’s explore the nutritional benefits of its key ingredients.

Nutritional Information (Approximate per serving): The exact nutritional values will vary based on the specific ingredients used and serving size. However, a typical serving will provide a good source of protein, fiber, and healthy fats, with moderate amounts of carbohydrates. It’s a low-calorie, high-nutrient option. You can utilize a nutrition calculator online for a more precise calculation based on your specific ingredient quantities.

Benefits of Key Ingredients:

• Cannellini Beans: Excellent source of protein and fiber, promoting satiety and digestive health. Rich in iron, folate, and magnesium.
• Chickpeas: High in protein and fiber, supporting weight management and blood sugar control. Good source of iron and folate.
• Cucumber: Hydrating and low in calories, providing essential vitamins and minerals. Excellent source of vitamin K.
• Red Bell Pepper: Rich in vitamin C, an antioxidant that supports immune function. Also contains beta-carotene.
• Red Onion: Contains quercetin, an antioxidant with anti-inflammatory properties. Also a good source of vitamin C.
• Kalamata Olives: Source of monounsaturated fats, which are beneficial for heart health. Also contains antioxidants.
• Feta Cheese: Source of calcium and protein. The type of milk used in feta production can affect its fat content.
• Olive Oil: Rich in monounsaturated fats, which help lower cholesterol and reduce the risk of heart disease. Contains antioxidants.
• Parsley and Mint: Rich in vitamins, minerals, and antioxidants. Known for their anti-inflammatory properties.

FAQs: Your Mediterranean White Bean Salad Questions Answered

Conclusion: Your Mediterranean Culinary Adventure Awaits

This Mediterranean White Bean Salad recipe is a testament to the beauty of simple, fresh ingredients. It’s a vibrant, healthy, and incredibly flavorful dish that’s perfect for any occasion. From casual weeknight dinners to elegant gatherings, this salad is sure to impress. Remember to experiment with different variations and make it your own. Share your culinary creations with us in the comments section below! Don’t forget to share this recipe with your friends and family, and let’s spread the joy of healthy, delicious food together. For more mouthwatering recipes like this, check out our collection of delicious pasta dishes and creamy pasta delights! And if you’re looking for something sweet for dessert, try our festive cranberry brie pull-apart bread! Happy cooking!

For more inspiration, check out our Pinterest board dedicated to flavorful salads and healthy recipes!