Mediterranean White Bean Salad: A Vibrant & Flavorful Recipe

Looking for a refreshing, healthy, and incredibly flavorful salad that’s perfect for a light lunch, a vibrant side dish, or a satisfying picnic meal? Look no further than this delightful Mediterranean White Bean Salad! This recipe bursts with the bright flavors of the Mediterranean, combining creamy cannellini beans and chickpeas with crisp cucumbers, sweet bell peppers, tangy Kalamata olives, and salty feta cheese. All of this is tossed in a zesty lemon-herb dressing that will leave your taste buds singing. It’s a simple yet elegant dish that’s as easy to prepare as it is delicious to eat, perfect for weeknight dinners or special occasions. The best part? It’s incredibly versatile, allowing for easy customization to your liking.

Mediterranean White Bean Salad with Lemon-Herb Dressing

A vibrant and refreshing Mediterranean white bean salad packed with flavor. Perfect as a light lunch, side dish, or appetizer.

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Appetizer, 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 taste Salt
• to taste Black Pepper

Instructions

 

Instructions

• In a large bowl, combine the cannellini beans, chickpeas, cucumber, red bell pepper, red onion, Kalamata 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, or lemon juice to your preference.
• Serve immediately for a refreshing taste 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. Feel free to add other vegetables such as cherry tomatoes, artichoke hearts, or bell peppers of different colors. You can also experiment with different herbs, such as dill or basil.

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

Why You’ll Love This Mediterranean White Bean Salad Recipe

This Mediterranean White Bean Salad isn’t just another salad; it’s an experience. Here’s why you’ll fall in love with this recipe:

• Incredible Flavor Combination: The blend of creamy beans, crunchy vegetables, briny olives, and tangy feta creates a symphony of textures and tastes that’s truly unforgettable. The lemon-herb dressing ties everything together perfectly.
• Healthy and Nutritious: Packed with protein from the beans and chickpeas, fiber from the vegetables, and healthy fats from the olive oil, this salad is a powerhouse of nutrients. It’s a guilt-free way to enjoy a delicious and satisfying meal.
• Quick and Easy to Make: With minimal prep time and simple ingredients, this salad comes together in minutes. It’s perfect for busy weeknights when you crave something healthy and flavorful without spending hours in the kitchen.
• Versatile and Customizable: Feel free to add your own personal touch! Experiment with different herbs, vegetables, or cheeses to create your perfect version of this Mediterranean masterpiece. We’ll explore some fun variations later in this article!
• Make-Ahead Friendly: This salad tastes even better the next day, making it ideal for meal prepping. Prepare it in advance and enjoy it throughout the week for a healthy and convenient lunch or side dish.
• Perfect for Any Occasion: From casual weeknight dinners to elegant potlucks and summer barbecues, this Mediterranean White Bean Salad is always a crowd-pleaser. Its vibrant colors and fresh flavors make it a beautiful addition to any table.

Why You Should Try This Mediterranean White Bean Salad Recipe

Beyond its deliciousness and convenience, there are several compelling reasons to add this Mediterranean White Bean Salad to your recipe repertoire:

• Budget-Friendly: The ingredients are readily available and inexpensive, making this a cost-effective meal option without compromising on flavor or quality.
• Excellent Source of Plant-Based Protein: Beans and chickpeas are excellent sources of plant-based protein, making this salad a great choice for vegetarians, vegans, and anyone looking to increase their protein intake.
• Rich in Fiber: The high fiber content aids in digestion and keeps you feeling full and satisfied for longer, helping with weight management.
• Boosts Immunity: The abundance of fresh vegetables and herbs is packed with vitamins and antioxidants, boosting your immune system and overall health.
• Great for Meal Prepping: Make a large batch on the weekend and enjoy it throughout the week for quick and healthy lunches or side dishes. Its flavors actually improve over time!
• Expands Your Culinary Horizons: This recipe introduces you to the bright, fresh flavors of Mediterranean cuisine, inspiring you to explore other delicious and healthy dishes.

Ingredients and Utensils for Your Mediterranean White Bean Salad

This section details the ingredients and utensils you’ll need to create this delectable Mediterranean White Bean Salad. Let’s dive into the specifics:

Ingredients: A Detailed Look

• Cannellini Beans (15 ounces): These creamy white beans provide a smooth texture and subtle flavor, forming the base of this salad. Make sure to rinse and drain them thoroughly before using.
• Chickpeas (15 ounces): Also known as garbanzo beans, these add another layer of texture and nutty flavor, complementing the cannellini beans beautifully. Rinse and drain thoroughly.
• Cucumber (1): A refreshing and hydrating addition, diced cucumber provides a delightful crunch. Choose a firm, crisp cucumber for the best results.
• Red Bell Pepper (1): Diced red bell pepper adds sweetness and vibrant color. Choose a ripe, firm pepper for optimal flavor and texture.
• Red Onion (1/2): Thinly sliced red onion provides a sharp, pungent bite that balances the sweetness of the bell pepper. Soaking the sliced onion in cold water for 10-15 minutes before adding it to the salad can help reduce its intensity.
• Kalamata Olives (1/2 cup): Pitted and halved Kalamata olives introduce a briny, salty, and slightly fruity flavor that’s characteristic of Mediterranean cuisine.
• Feta Cheese (1/4 cup): Crumbled feta cheese provides a salty, tangy, and slightly creamy element. Use a good quality feta for the best flavor. Consider a sheep’s milk feta for a more authentic Mediterranean touch.
• Fresh Parsley (1/4 cup): Chopped fresh parsley adds a fresh, herbaceous aroma and flavor. Use flat-leaf parsley for a more intense flavor.
• Fresh Mint (1/4 cup): Chopped fresh mint offers a refreshing, slightly minty counterpoint to the other herbs and ingredients.

Dressing Ingredients: The Secret to Success

• Extra Virgin Olive Oil (1/4 cup): Use a high-quality extra virgin olive oil for the best flavor. Its rich, fruity notes enhance the other flavors in the salad.
• Red Wine Vinegar (2 tablespoons): Red wine vinegar adds a tangy acidity that balances the richness of the olive oil and the creaminess of the beans.
• Lemon Juice (1 tablespoon): Freshly squeezed lemon juice provides a bright, citrusy zing that complements the other flavors in the dressing.
• Dried Oregano (1 teaspoon): Dried oregano adds an earthy, slightly bitter, and aromatic touch, evoking the flavors of the Mediterranean.
• Garlic Powder (1/2 teaspoon): A subtle hint of garlic enhances the overall flavor profile without being overpowering.
• Salt and Freshly Ground Black Pepper: Season to taste. Salt enhances the flavors of all the ingredients, while freshly ground black pepper adds a subtle warmth and spice.

Utensils: What You’ll Need

• Large Bowl: For combining all the salad ingredients.
• Small Bowl: For whisking together the dressing.
• Whisk: To thoroughly combine the dressing ingredients.
• Measuring Cups and Spoons: For accurate measurements of the ingredients.
• Cutting Board and Sharp Knife: For dicing the cucumber, bell pepper, and red onion.
• Serving Bowl: To serve the salad attractively.

Detailed Recipe Steps for the Perfect Mediterranean White Bean Salad

Follow these detailed steps to create a delicious and impressive Mediterranean White Bean Salad:

1. Prepare the Ingredients: Begin by rinsing and draining both the cannellini beans and chickpeas. This step is crucial to remove any excess starch and improve the overall texture of the salad. Next, dice the cucumber and red bell pepper into roughly equal-sized pieces. Thinly slice the red onion. Pit and halve the Kalamata olives. Crumble the feta cheese and chop the fresh parsley and mint.
2. Combine the Salad Ingredients: In a large bowl, gently combine the rinsed and drained 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 at this stage, as you want to preserve the texture of the vegetables.**
3. Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, lemon juice, dried oregano, garlic powder, salt, and freshly ground black pepper. **Taste and adjust seasonings as needed.** You may want to add more lemon juice for extra tartness or more olive oil for a richer flavor.
4. Dress the Salad: Pour the freshly made dressing over the bean and vegetable mixture. **Gently toss the salad to evenly coat all the ingredients.** Be careful not to overmix, as this can bruise the vegetables and make the salad soggy.
5. Serve or Chill: This Mediterranean White Bean Salad is delicious served immediately, allowing you to enjoy the freshest flavors. However, if you prefer, you can chill the salad in the refrigerator for later. **The flavors will meld beautifully, creating an even more complex and delicious taste.** Allow at least 30 minutes for chilling to allow the flavors to fully blend.

Tips and Variations for Your Mediterranean White Bean Salad

Here are some helpful tips and exciting variations to elevate your Mediterranean White Bean Salad:

Tips for Success

• Use High-Quality Ingredients: The quality of your ingredients will significantly impact the overall taste of the salad. Opt for fresh, ripe vegetables and good quality olive oil and feta cheese.
• Don’t Overmix: Gently toss the salad to combine the ingredients and dressing. Overmixing can lead to bruised vegetables and a soggy salad.
• Taste and Adjust Seasoning: Taste the dressing before adding it to the salad and adjust the seasoning as needed. You may want to add more lemon juice for extra tartness, salt for extra savoriness, or pepper for a little heat.
• Add a Crunch: For added texture, consider adding some toasted pine nuts, sunflower seeds, or chopped walnuts to the salad.
• Make it a Meal: Add grilled chicken, shrimp, or chickpeas for a heartier and more protein-rich salad. Consider adding some cooked quinoa or farro for extra heartiness.

Variations: Get Creative!

• Vegan Version: Omit the feta cheese for a vegan-friendly version.
• Gluten-Free: This recipe is naturally gluten-free, as long as you ensure that your feta cheese doesn’t contain any added gluten.
• Add Other Vegetables: Feel free to add other vegetables such as cherry tomatoes, artichoke hearts, or roasted red peppers.
• Different Herbs: Experiment with other fresh herbs such as dill, basil, or chives.
• Spice it Up: Add a pinch of red pepper flakes to the dressing for a little kick.
• Citrus Twist: Add segments of orange or grapefruit for a burst of citrusy flavor.
• Different Beans: Experiment with different types of beans, such as kidney beans or black beans. For a richer, heartier flavor profile, try using a combination of different beans.

Nutritional Values and Health Benefits of Your Mediterranean White Bean Salad

This Mediterranean White Bean Salad is not only delicious but also incredibly nutritious. A single serving provides a good source of protein, fiber, and various vitamins and minerals.

Approximate Nutritional Information (per serving, based on 12 servings): (Note: This is an estimate and can vary based on the specific ingredients used.)

• Calories: Approximately 250-300
• Protein: 10-12 grams
• Fat: 12-15 grams (mostly healthy fats from olive oil)
• Carbohydrates: 25-30 grams
• Fiber: 8-10 grams

Health Benefits of Key Ingredients:

• Beans (Cannellini & Chickpeas): Excellent sources of plant-based protein, fiber, and various vitamins and minerals. They contribute to satiety, aiding in weight management and promoting healthy digestion.
• Olive Oil: Rich in monounsaturated fats, which are beneficial for heart health. It also contains antioxidants, reducing inflammation and protecting cells from damage.
• Vegetables (Cucumber, Bell Pepper, Red Onion): Excellent sources of vitamins, minerals, and antioxidants. They promote healthy digestion and contribute to overall well-being.
• Feta Cheese: Provides calcium and protein, contributing to strong bones and muscle function. (Note: Feta can be high in sodium, so consume it in moderation).
• Herbs (Parsley & Mint): Packed with antioxidants and vitamins, offering numerous health benefits, including improved digestion and enhanced immune function.

FAQs About Mediterranean White Bean Salad

Conclusion: Enjoy Your Mediterranean White Bean Salad!

This Mediterranean White Bean Salad is a testament to the magic of simple ingredients combined with fresh, vibrant flavors. It’s a recipe that’s as healthy as it is delicious, perfect for any occasion, and easily adaptable to suit your taste preferences. We encourage you to try this recipe and experience the delightful combination of textures and tastes that define Mediterranean cuisine. Don’t forget to share your culinary creations with us! Tag us on social media and let us know how you enjoyed your Mediterranean White Bean Salad. And for more delicious and easy recipes, be sure to check out our other posts on smoky bourbon BBQ bacon-wrapped meatloaf cupcakes and whipped feta garlic butter bacon smash burgers!

For more inspiration, check out our Pinterest board for other delicious salad ideas: Pinterest Board

Happy cooking!