This delicious Mediterranean white bean salad is packed with flavor, healthy ingredients and plant-based protein, ready in just 15 minutes. Perfect as a healthy side dish or as a light and satisfying lunch or dinner.
This greek white bean salad is super fast and easy to make by using canned beans. It’s a great timesaver and that way, this delicious salad is done in just about 15 min! You can also cook your own white beans, just follow the package instructions and let them cool down to room temperature before adding to them to this white bean salad. Like in this Kale and white bean salad.
Beans are really budget friendly, healthy, low in calories and fat, a great source of plant-based protein, fiber and nutrients. They are also available year round!
If you are looking for more protein packed salads, try this Red Lentil Salad, Moroccan chickpea salad or this Lentil and chickpea salad.
Ingredients
These are the ingredients needed to make this Mediterranean bean salad. For the full written recipe with the quantities, see the recipe card below.
Salad
- Canned white beans, drained and rinsed. I have used large beans, but any kind of white beans such as cannellini beans, can be used.
- Cherry tomatoes, halved or a large chopped tomato
- Seedless cucumber, chopped or other cucumber of choice. Small Persian cucumbers also tastes great.
- Red bell pepper, chopped. Other colours or bell pepper will also work.
- Sun dried tomatoes in oil, drained and oil reserved for the dressing.
- Red onion, sliced or chopped.
- Feta cheese, crumbled gives a delicious salty and tangy cheese flavor to this greek white bean salad.
- Fresh basil, chopped, or other fresh herb of choice. Frozen basil will also work in a pinch.
Dressing
- Olive oil, or reserved oil from the sun-dried tomatoes
- Lemon juice, freshly squeezed will taste best.
- Garlic clove, minced, a hint of garlic tastes great in this lemon vinaigrette dressing.
- Honey, or maple syrup. Ads a some needed sweetness to balance the acidity of the lemon juice and mustard.
- Dijon mustard, a little ads so much flavor to this dressing.
- Spices, sea salt, ground black pepper, dried oregano and optional red chili flakes for a little heat.
See recipe card for quantities.
Instructions
Making this healthy white bean mediterranean salad is fast and easy. Just follow the step by step photos below.
For the full instructions see the recipe card at the bottom.
- In a small bowl, stir together the ingredients for the dressing.
- To a large serving bowl, add the beans, tomatoes, cucumber, red pepper, sun dried tomatoes, red onion, feta cheese and chopped basil.
- Pour over the dressing and gently toss. Let sit to marinate for at least 30 min before serving.
- Top with some extra basil and feta cheese before serving and enjoy with some crusty bread.
Hint: Stir the salad well before serving to evenly distribute the dressing, it will sink to the bottom of the bowl. Season with more salt and pepper to taste and enjoy!
Substitutions and Variations
- Spicy – The salad dressing has a little optional chili flakes. For a spicier salad, add a extra chill flakes or even sliced fresh chili to the salad! If you like it mild, just omit the chilli flakes all together.
- Vegan – for a vegan salad, use maple syrup instead of honey in the dressing, and a vegan feta cheese alternative.
- Beans – This white been salad recipe uses large beans, but any kind of white beans, such as cannellini beans, can be used. They can also be replaces with other beans like kidney beans or a mix of beans. Chickpeas is another great alternative. Check out this Lentil and chickpea salad for another great salad recipe.
- Herbs – The fresh basil can also be replaced with some parsley or cilantro.
- Veggies – Add more veggies to this white bean tomato feta salad, some great options are roasted or grilled zucchini or eggplant or some chopped avocado. Adding some olives is also a great idea!
- Red bell pepper, can be replaced with other color bell pepper of choice. Roasted red peppers also tastes great!
- Grains – Add some cooked quinoa, rice, couscous, farro, or barley to this mediterranean white bean salad.
Also check out this Tuscan bean salad or this Moroccan chickpea salad for more healthy salads packed with plant-based protein.
Storage
This mediterranean white bean salad makes a great meal prep and can be stored in airtight container in the fridge. It keeps fresh for about 3-4 days. Keep a big batch in the fridge and serve throughout the week as a side dish or light meal!
This salad does not freeze well so I don’t recommend that.
Top tip
This cold bean salad can be eaten as is straight from the fridge. It makes a great meal prep and a perfect packed lunch. Serve it as a healthy side dish or add some cooked grains like quinoa.
In the summer moths, this simple mediterranean bean salad, is perfect for the picknic! Serve it with some crusty bread, like this easy No knead olive bread.
FAQ
This salad uses white beans, but any bean will make a healthy addition to your salad. Some examples are kidney beans, black beans, chickpeas, pinto beans, black beans or soybeans (edamame).
This mediterranean white bean salad can be stored in airtight container in the fridge. It keeps fresh for about 3-4 days so it makes a great meal prep!
Soup
Make it a soup and salad combo:
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This delicious Mediterranean white bean salad is packed with flavor, healthy ingredients and plant-based protein, ready in just 15 minutes. Perfect as a healthy side dish or as a light and satisfying lunch or dinner.
- 2 cans (400g/ 14 oz) each white beans, drained and rinsed
- 1 cup cherry tomatos, halved
- ½ seedless cucumber, chopped
- 1 red bell pepper, chopped
- ½ cup sun dried tomatoes in oil, drained and chopped (oil reserved for the dressing)
- 1 red onion, chopped
- ½ cup feta cheese, crumbled
- ½ cup fresh basil, chopped
- ¼ cup olive oil, or reserved oil from the sun-dried tomatoes
- 1 lemon, juiced
- 1 garlic clove, minced
- 1 tablespoon honey
- 1 teaspoon dijon mustard
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon dried oregano
- ¼ teaspoon red chili flakes, optional
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In a small bowl, stir together the ingredients for the dressing.
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To a large serving bowl, add the beans, tomatoes, cucumber, red pepper, sun-dried tomatoes, red onion, feta cheese and chopped basil.
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Pour over the dressing and gently toss. Let sit to marinate for at least 30 min before serving. Stir well, the dressing will sink to the bottom of the bowl.
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Top with some extra basil and feta cheese before serving and enjoy with some crusty bread.
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