Save A fresh, colorful salad bursting with Mediterranean flavors, featuring creamy white beans, crisp vegetables, and tangy feta cheese Perfect for a healthy, high-protein meal on a budget
I enjoy making this vibrant Mediterranean white bean salad because it brings together fresh ingredients for a simple yet flavorful meal perfect for any occasion
Ingredients
- White beans: 2 cans (400 g each) cannellini or navy, drained and rinsed
- Feta cheese: 150 g crumbled
- Cucumber: 1 medium, diced
- Cherry tomatoes: 250 g, halved
- Red onion: 1 small, finely diced
- Red bell pepper: 1 diced
- Kalamata olives: 60 g pitted and sliced
- Fresh parsley: 1 handful chopped
- Extra virgin olive oil: 3 tbsp
- Lemon juice: 2 tbsp freshly squeezed
- Garlic: 1 clove minced
- Dried oregano: 1 tsp
- Salt and black pepper: to taste
Instructions
- Combine ingredients:
- In a large salad bowl combine the white beans cucumber cherry tomatoes red onion bell pepper olives and parsley
- Make dressing:
- In a small bowl whisk together the olive oil lemon juice garlic oregano salt and black pepper
- Add dressing:
- Pour the dressing over the salad and gently toss to combine
- Add feta:
- Sprinkle the crumbled feta cheese over the top
- Serve:
- Taste and adjust seasoning if needed Serve immediately or chilled
Save My family loves gathering around this salad especially during summer picnics when fresh flavors are the highlight
Notes
For extra flavor add a pinch of chili flakes or smoked paprika Swap feta for vegan feta or omit for a dairy-free version Serve with crusty whole grain bread for a satisfying meal Pairs well with crisp white wines like Sauvignon Blanc
Required Tools
Large salad bowl Small mixing bowl Whisk Knife and cutting board
Nutritional Information
Per serving: Calories 355 Total Fat 16 g Carbohydrates 36 g Protein 15 g
Save This vibrant Mediterranean white bean salad is a nutritious and tasty addition to your meal rotation
Recipe FAQs
- → What types of beans work best in this salad?
Cannellini or navy beans are ideal choices due to their creamy texture and mild flavor, perfectly complementing the fresh vegetables and feta.
- → Can I prepare this salad in advance?
Yes, it can be prepared a few hours ahead and chilled, but it's best to add the feta just before serving to maintain texture.
- → What alternatives are there for feta cheese?
For dairy-free options, consider vegan feta substitutes or omit the cheese altogether while keeping the salad flavorful with herbs and olives.
- → How should the salad be dressed?
The dressing combines extra virgin olive oil, fresh lemon juice, garlic, dried oregano, salt, and pepper, which enhances the natural flavors without overpowering them.
- → Is this salad suitable for gluten-free diets?
Yes, all ingredients used are naturally gluten-free, making it a safe and nourishing choice for gluten-sensitive individuals.
- → What side dishes pair well with this salad?
It pairs nicely with crusty whole grain bread and crisp white wines such as Sauvignon Blanc for a well-rounded meal.