Mediterranean White Bean Salad

Name: Mediterranean White Bean Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 can (15 oz) white beans, rinsed and drained; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/4 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 1 tablespoon red wine vinegar; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Clean Living Recipes

I love making Mediterranean White Bean Salad because it perfectly captures the bright and fresh flavors of the Mediterranean. Each bite bursts with the goodness of white beans, vibrant vegetables, and a zesty dressing. This dish has quickly become a favorite in my home, especially as a light lunch or an accompaniment to grilled meats. It’s not just healthy; it's a beautiful way to showcase seasonal produce, and it's so easy to whip up in under 30 minutes. Trust me, you’ll want to make this again and again!

Created by

Violet Hart

Last updated on 2026-02-15T06:05:35.753Z

When I first decided to try my hand at making a Mediterranean White Bean Salad, I was pleasantly surprised by how simple and delicious it was. The combination of fresh herbs, vegetables, and white beans makes for a hearty yet refreshing dish. One tip I found helpful was to let the salad rest for a bit after mixing; it allows the flavors to meld beautifully.

Another time, I experimented by adding some grilled chicken to the salad. It turned out to be a delightful twist, making it the perfect main course option while still keeping it light and healthy. This salad is truly versatile and a new staple in my kitchen.

Why You'll Love This Salad
Fresh and vibrant flavors that sing of the Mediterranean
Protein-packed white beans keep you full and satisfied
Versatile dish that can be served as a main or side

Ingredient Insights

The white beans are the stars of this salad, providing not just a satisfying texture but also a good source of protein and fiber. They help to keep you feeling full while contributing to the dish's creamy consistency. If you prefer a different flavor or texture, feel free to substitute with chickpeas or cannellini beans, which offer a similar nutritional profile while adding a unique twist.

Cherry tomatoes are not just for color; their natural sweetness balances the savory elements of the salad. When selecting tomatoes, look for bright, firm ones. This ensures they remain intact during mixing, adding a juicy burst of flavor with every bite. If cherry tomatoes are out of season, diced normal tomatoes can also work well, but choose ones that are ripe for the best taste.

Perfecting Your Dressing

The dressing is where the magic happens, bringing all the salad ingredients together cohesively. Whisk the olive oil and red wine vinegar until the mixture emulsifies, creating a richer taste and smoother texture. If you'd like a more tangy flavor, you can increase the vinegar slightly or even add a teaspoon of lemon juice. Be sure to taste as you go to match your preferred zing level.

For those who prefer a creamier texture, consider adding a dollop of Greek yogurt to the dressing. This not only enriches the flavor but also offers a healthier alternative to traditional creamy dressings. Just ensure to mix thoroughly to integrate the yogurt without clumps, achieving a glossy finish that clings beautifully to the salad.

Ingredients

Salad Ingredients

1 can (15 oz) white beans, rinsed and drained
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled

Dressing Ingredients

3 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Prepare the Salad

In a large bowl, combine the rinsed white beans, cherry tomatoes, cucumber, red onion, parsley, olives, and feta cheese. Gently toss to mix the ingredients evenly.

Make the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper until well combined.

Combine and Serve

Pour the dressing over the salad mixture and toss gently to coat. Let it rest for at least 10 minutes before serving to allow the flavors to meld together.

Pro Tips

Feel free to add your favorite veggies or proteins to this salad for added nutrition and flavor. Grilled chicken or shrimp works great for a heartier meal! Also, this salad keeps well in the fridge for up to 3 days, making it perfect for meal prep.

Serving Suggestions

This Mediterranean White Bean Salad is versatile and shines on its own as a light meal but can also be paired alongside grilled chicken or fish for a heartier option. The cool salad balances the smoky flavors of grilled meats perfectly. Additionally, serve it alongside crusty bread or pita chips to enhance the Mediterranean experience during your meal.

For a fabulous presentation, serve the salad on a platter garnished with extra parsley or whole olives. This makes the dish visually appealing while adding a touch of freshness that complements the salad's flavors. Whether for casual lunches or festive gatherings, you'll be proud to share this vibrant, colorful dish.

Make-Ahead Tips

The great news about this salad is that it holds up well over time. You can prepare it a day ahead, making it ideal for meal prep. Simply combine all ingredients except for the dressing. Store it in the refrigerator in an airtight container, and add the dressing just before serving to maintain the freshness and crunch of the vegetables.

If you find yourself with leftovers, this salad can stay fresh in the fridge for 2-3 days. Just keep in mind that over time, the vegetables may soften. To revive the texture, consider adding a handful of fresh herbs, such as basil or cilantro, along with a splash of olive oil and vinegar just before serving.

Questions About Recipes

→ Can I use canned beans for this recipe?

Absolutely! Canned beans are not only convenient but also save time. Just make sure to rinse and drain them well.

→ How long can I store the salad?

You can store the salad in the refrigerator for up to 3 days. Just keep the dressing separate until you're ready to serve.

→ Is this salad gluten-free?

Yes, this Mediterranean White Bean Salad is naturally gluten-free, making it a great option for those with dietary restrictions.

→ What can I substitute for feta cheese?

If you’re not a fan of feta, try goat cheese or even nutritional yeast for a dairy-free option.