15-Minute Mediterranean White Bean Salad
A fast, colorful Mediterranean White Bean Salad loaded with veggies, protein-rich beans, and heart-healthy olive oil. Toss together in minutes for a light, satisfying, and nutrient-packed meal. Perfect for lunch, dinner, or meal prep, with bold Greek flavors and a hint of feta.
Equipment
- 1 Large Salad Bowl
- 1 Cutting Board
- 1 Sharp knife
- Measuring spoons
- 1 can opener (for beans)
Ingredients
- 1 15 oz can cannellini beans, drained & rinsed
- 2 mini cucumbers or 1/2 English cucumber, chopped
- 1 –2 tablespoons red onion finely chopped
- 1/2 red bell pepper chopped
- 10 oz grape or cherry tomatoes halved
- 1/3 cup Kalamata olives pitted & chopped
- 1 tablespoon fresh parsley chopped
- 1/2 teaspoon dried oregano
- 1/2 cup feta cheese crumbled
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions
- Prepare the Beans: Start by opening your can of white (cannellini) beans. Pour the beans into a fine-mesh strainer and rinse thoroughly under cold running water. This removes excess sodium from the canning liquid and ensures a fresher, cleaner taste. Allow the beans to drain completely while you prep the vegetables—drain for at least 1–2 minutes to avoid a watery salad.
- Chop the Cucumbers: Take your mini cucumbers (or half an English cucumber) and wash them well under cold water. Slice off the ends, then cut the cucumber lengthwise if desired. Dice into small, bite-sized pieces so every forkful of salad gets a refreshing crunch. Place the chopped cucumber directly into your large salad bowl.
- Prepare the Red Onion: Peel a small amount of red onion and finely chop 1–2 tablespoons, adjusting to your preference. Red onion adds a mild, slightly sweet, and tangy flavor to the salad. If you prefer a less pungent taste, soak the chopped onion in cold water for 5 minutes before adding it to the bowl, then drain well.
- Dice the Red Bell Pepper: Wash your red bell pepper thoroughly and remove the stem, seeds, and inner membranes. Chop the pepper into small, uniform pieces. The bell pepper will provide sweetness, crunch, and vibrant color that brightens the salad visually and nutritionally. Add the diced pepper directly to the bowl with cucumbers and onions.
- Halve the Tomatoes: Take 10 ounces of little tomatoes—grape or cherry varieties work best. Rinse them and gently pat dry with a kitchen towel. Slice each tomato in half to release their juicy, sweet interiors. This step ensures the salad has even bursts of flavor and prevents large chunks from overpowering other ingredients. Add the halved tomatoes to the bowl.
- Chop the Olives: Use about 1/3 cup of pitted Kalamata olives. Slice each olive into small pieces to distribute the savory, briny flavor evenly throughout the salad. Olives add a bold Mediterranean taste and healthy monounsaturated fats that enhance both flavor and nutrition. Toss them in with the other vegetables.
- Add Fresh Herbs: Chop 1 tablespoon of fresh parsley finely. Fresh parsley contributes a subtle earthiness and freshness that balances the richness of feta and olives. Sprinkle the parsley over the vegetables and beans in your bowl.
- Season with Dried Herbs: Measure 1/2 teaspoon of dried oregano and sprinkle evenly over the salad. Dried oregano enhances the Mediterranean flavor profile and complements the other fresh ingredients. Give a gentle toss to start layering the flavors.
- Crumble the Feta Cheese: Take 1/2 cup of feta cheese and crumble it into small, irregular pieces. The creamy, slightly salty feta will meld beautifully with the beans and vegetables, creating a luscious, satisfying texture. Scatter the crumbled cheese over the top of your salad.
- Dress the Salad: Drizzle 1 tablespoon of olive oil over all ingredients, followed by 1 tablespoon of red wine vinegar. The olive oil provides healthy fats and richness, while the vinegar adds a mild tanginess that brightens the salad. Start with this base amount, then taste and adjust as needed.
- Season to Taste: Add salt and pepper to your preference. Start with a small pinch of each, then mix well and taste. Remember, the feta and olives are already salty, so season lightly at first to avoid over-salting.
- Toss Gently: Using two large spoons or salad tongs, gently toss all ingredients together until everything is evenly coated with dressing and flavors are well distributed. Be careful not to mash the beans or tomatoes—gentle folding ensures each bite has a balanced combination of textures and flavors.
- Chill or Serve Immediately: For maximum flavor, you can cover the salad and refrigerate it for 15–30 minutes to allow the ingredients to meld. However, this salad is also delicious served immediately, making it perfect for quick lunches, light dinners, or meal prep.
- Serve and Enjoy: Spoon the salad into individual bowls or a serving platter. Garnish with extra parsley or a light drizzle of olive oil if desired. Enjoy a fresh, satisfying Mediterranean meal that’s packed with protein, fiber, and healthy fats.
Notes
- This salad serves 4 as a main course and up to 6 as a side dish. Adjust quantities based on your meal needs.
- All ingredients can be adjusted “to taste”—more olives, feta, or veggies can be added without changing the overall balance.
- Beans can be substituted with chickpeas or butter beans for variety.
- The salad can be served immediately or chilled for flavors to meld more deeply.
- Nutritional values are approximate and can vary depending on brands and ingredient choices.
