This fresh and vibrant Mediterranean White Bean Salad is packed with creamy white beans, juicy tomatoes, crisp cucumber, briny olives, tangy feta, fresh herbs, garlic, lemon, and extra virgin olive oil. It’s a protein-rich, fiber-filled salad that’s perfect for lunch, meal prep, or as a side dish.

Ingredients (Serves 4–6)

For the Salad

• 2 cans (15 oz/425g each) cannellini beans or Great Northern beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• ½ cup Kalamata olives, pitted and halved
• ¼ cup red onion, finely diced
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh basil, chopped (optional)
• 1 tablespoon fresh dill, chopped (optional)

For the Lemon Herb Dressing

• ¼ cup (60ml) extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 2 garlic cloves, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• ½ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper
• ¼ teaspoon crushed red pepper flakes (optional)

Instructions

1. Drain and rinse the white beans thoroughly, then pat them dry with paper towels.
2. Halve the cherry tomatoes, dice the cucumber, slice the olives, and finely dice the red onion.
3. In a large bowl, combine the beans, tomatoes, cucumber, olives, onion, feta, parsley, basil, and dill.
4. In a small bowl or jar, whisk together the olive oil, lemon juice, lemon zest, garlic, Dijon mustard, oregano, salt, pepper, and red pepper flakes.
5. Pour the dressing over the salad and toss gently until everything is evenly coated.
6. Cover and refrigerate for 20–30 minutes to allow the flavors to meld.
7. Toss again before serving and garnish with additional parsley and a drizzle of olive oil.

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Tips for the Best Bean Salad

• Use high-quality extra virgin olive oil for the best flavor.
• Pat the beans dry after rinsing so the dressing clings better.
• Fresh herbs make a noticeable difference in taste.
• Marinate for at least 30 minutes for deeper flavor.
• Add the feta just before serving if preparing the salad a day ahead.

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Nutritional Information (Approximate Per Serving)

Based on 6 servings

• Calories: 290
• Protein: 11g
• Fat: 17g
• Saturated Fat: 4g
• Carbohydrates: 24g
• Fiber: 8g
• Sugars: 3g
• Sodium: 520mg

Nutrition values are approximate and may vary depending on the ingredients used.

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Nut Information

Contains Nuts?

• No. This recipe does not contain peanuts or tree nuts.

Common Allergens

• Milk (feta cheese)
• Mustard (Dijon mustard)

Nut-Free Status

• Naturally free of peanuts and tree nuts.

Cross-Contamination Advice

If serving someone with a severe nut allergy:

• Check the labels on the feta cheese, Dijon mustard, olives, and seasonings for any “may contain nuts” or “processed in a facility with tree nuts” statements.
• Use clean utensils, bowls, and cutting boards to avoid cross-contact.

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Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Stir before serving, as the dressing may settle.
• Freezing is not recommended, as the vegetables will lose their crisp texture.

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Variations

Vegan Version

Omit the feta cheese or replace it with a dairy-free feta alternative.

Extra Protein

Add grilled chicken, shrimp, tuna, or chickpeas for an even heartier meal.

Low-Carb Version

Replace half of the beans with diced avocado or additional cucumber.

Greek-Inspired

Add roasted red peppers and a sprinkle of oregano, then top with a block of feta before serving.

Italian Style

Add chopped sun-dried tomatoes, fresh basil, and shaved Parmesan cheese.

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Frequently Asked Questions

Which white beans work best?

Cannellini beans are the creamiest, but Great Northern or navy beans also work well.

Can I use dried beans?

Yes. Cook about 1 cup of dried beans until tender, then cool completely before using.

Can I make this salad ahead of time?

Yes. It tastes even better after chilling for a few hours, making it ideal for meal prep.

Is this salad gluten-free?

Yes, all the ingredients are naturally gluten-free. Just verify that packaged products such as Dijon mustard are certified gluten-free if needed.

Can I add avocado?

Absolutely. Add diced avocado just before serving to keep it fresh and prevent browning.

Can I use another cheese?

Yes. Goat cheese, mozzarella pearls, or cubed halloumi are delicious alternatives to feta.

What can I serve with this salad?

It pairs beautifully with grilled chicken, salmon, shrimp, lamb, steak, roasted vegetables, or warm crusty bread.