Mediterranean White Bean Salad Recipe

Mediterranean White Bean Salad Recipe | Fresh, Healthy & Easy

I just finished tossing together a bowl of Mediterranean white bean salad Recipe, and wow — it felt like sunshine in a bowl. I love how it’s fresh, light, and yet filling. It’s the kind of recipe I reach for when I want something healthy but still satisfying.

Plus, it’s so easy to throw together with pantry staples and a few fresh veggies. If you enjoy vibrant Mediterranean flavors with minimal fuss, this might become one of your go-to salads too.

Ingredients

Here’s what I used for the salad — each with a little note or tip from my kitchen.

• 1 (15 oz) can white (cannellini) beans, drained & rinsed — cannellini beans are firm, creamy, and hold their shape perfectly.
• 2 mini cucumbers (or 1/2 English cucumber), chopped — mini cucumbers stay crisp and don’t release too much water.
• 1–2 tablespoons red onion, chopped — adds mild sharpness and crunch without overpowering the salad.
• 1/2 red bell pepper, chopped — gives a sweet flavor and bright color.
• 10 oz grape or cherry tomatoes, halved — juicy tomatoes bring freshness and balance.
• 1/3 cup pitted and chopped Kalamata olives — adds a salty, briny Mediterranean touch.
• 1 tablespoon fresh parsley, chopped — fresh herbs brighten every bite.
• 1/2 teaspoon dried oregano — enhances the Mediterranean flavor.
• 1/2 cup crumbled feta cheese — crumble fresh for the best texture and flavor.
• 1 tablespoon olive oil — the base of the simple dressing.
• 1 tablespoon red wine vinegar — adds a tangy punch that balances the beans and veggies.
• Salt & pepper — to taste.

Note: Serves several people depending on portion size (around 4 as a main, more as a side).

Variations

Here are a few simple ways to switch up the recipe:

• Use lemon juice instead of red wine vinegar for a brighter, citrusy flavor.
• Make it dairy-free by skipping the feta or using vegan feta.
• Swap cannellini beans for Great Northern or navy beans.
• Add extra herbs such as basil or mint for a fresh twist.
• Mix in extra crunch like chopped radish, celery, or nuts.

Cooking Time

• Prep Time: 15 minutes
• Cooking Time: 0 minutes
• Total Time: 15 minutes

Equipment You Need

• Large mixing bowl — for tossing all ingredients together.
• Sharp knife — to chop vegetables neatly.
• Cutting board — for prepping ingredients.
• Colander — to rinse and drain the beans.
• Spoon or salad tongs — for mixing everything evenly.

How to Make Mediterranean White Bean Salad

Prepare the Ingredients

Rinse and drain the beans thoroughly so the salad stays fresh-tasting. Wash and chop the cucumbers, tomatoes, bell pepper, onion, parsley, and olives. Crumble the feta fresh if you haven’t already. You can also pair this salad with warm dishes like Bacon Mushroom Stuffed Chicken Recipe for a satisfying meal.

Add Everything to a Bowl

Place the beans into a large mixing bowl and add the cucumbers, tomatoes, onion, bell pepper, olives, parsley, oregano, and feta. This creates the colorful, hearty base of the salad. For a heartier protein option, some people enjoy it alongside Buttered Steak Bites with Mushrooms.

Dress and Toss

Drizzle olive oil and red wine vinegar over the mixture. Season lightly with salt and pepper. Gently toss the salad until everything is well coated and combined.

Chill or Serve

You can serve the salad right away, but it tastes even better when chilled for 20–30 minutes. This allows the flavors to blend beautifully.

Additional Tips for Making This Recipe Better

Here are a few things I learned while making it:

• I always rinse the beans well so the dressing tastes cleaner and brighter.
• I chop every ingredient into similar-sized pieces so each bite feels balanced.
• I taste and adjust the seasoning at the end — sometimes a splash of more vinegar makes it pop.
• I prefer letting the salad rest; it always tastes better when chilled.
• If the feta I use is very salty, I go lighter on the added salt.

How to Serve Mediterranean White Bean Salad

Serve chilled or at room temperature for the best flavor. I love presenting it in a wide dish so the colors stand out. Garnish with extra parsley or a lemon wedge on the side. It’s great as a main dish with crusty bread, or as a refreshing side for grilled chicken, fish, or Mediterranean-style meals.

Nutritional Information

Per serving (approximate):

• Calories: ~269
• Protein: ~14 g
• Carbohydrates: ~33 g
• Fat: ~10 g

Make Ahead and Storage

Refrigerate: Store in an airtight container for 3–5 days. The flavors develop more as it sits.
Freezing: Not recommended — the veggies and feta lose texture when thawed.
Reheating: No reheating needed. Just stir and freshen with a splash of olive oil or vinegar before serving.

Why You’ll Love This Recipe

Here’s why this salad is worth making again and again:

• Quick and effortless: Ready in 15 minutes with simple prep.
• Versatile dish: Works as a main, side, meal-prep lunch, or picnic salad.
• Wholesome and filling: Loaded with beans, veggies, and protein-rich feta.
• Easy to customize: Swap ingredients, add herbs, or adjust the dressing effortlessly.
• Bursting with fresh flavor: Crisp veggies, creamy beans, briny olives, and tangy dressing create a perfect balance.

Ben Carraoli

Mediterranean White Bean Salad Recipe

I just finished tossing together a bowl of Mediterranean white bean salad, and wow — it felt like sunshine in a bowl. I love how it’s fresh, light, and yet filling. It’s the kind of recipe I reach for when I want something healthy but still satisfying.

Print Recipe Pin Recipe

Total Time 15 minutes mins

Ingredients Method Notes

Ingredients

  

• 1 15 oz can white (cannellini) beans, drained & rinsed — cannellini beans are firm, creamy, and hold their shape perfectly.
• 2 mini cucumbers or 1/2 English cucumber, chopped — mini cucumbers stay crisp and don’t release too much water.
• 1 –2 tablespoons red onion chopped — adds mild sharpness and crunch without overpowering the salad.
• 1/2 red bell pepper chopped — gives a sweet flavor and bright color.
• 10 oz grape or cherry tomatoes halved — juicy tomatoes bring freshness and balance.
• 1/3 cup pitted and chopped Kalamata olives — adds a salty briny Mediterranean touch.
• 1 tablespoon fresh parsley chopped — fresh herbs brighten every bite.
• 1/2 teaspoon dried oregano — enhances the Mediterranean flavor.
• 1/2 cup crumbled feta cheese — crumble fresh for the best texture and flavor.
• 1 tablespoon olive oil — the base of the simple dressing.
• 1 tablespoon red wine vinegar — adds a tangy punch that balances the beans and veggies.
• Salt & pepper — to taste.

Method

 

1. Rinse and drain the beans thoroughly so the salad stays fresh-tasting. Wash and chop the cucumbers, tomatoes, bell pepper, onion, parsley, and olives. Crumble the feta fresh if you haven’t already.
2. Place the beans into a large mixing bowl and add the cucumbers, tomatoes, onion, bell pepper, olives, parsley, oregano, and feta. This creates the colorful, hearty base of the salad.
3. Drizzle olive oil and red wine vinegar over the mixture. Season lightly with salt and pepper. Gently toss the salad until everything is well coated and combined.
4. You can serve the salad right away, but it tastes even better when chilled for 20–30 minutes. This allows the flavors to blend beautifully.

Notes

• I always rinse the beans well so the dressing tastes cleaner and brighter.
• I chop every ingredient into similar-sized pieces so each bite feels balanced.
• I taste and adjust the seasoning at the end — sometimes a splash of more vinegar makes it pop.
• I prefer letting the salad rest; it always tastes better when chilled.
• If the feta I use is very salty, I go lighter on the added salt.