Mediterranean White Bean Salad

Name: Mediterranean White Bean Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 can (15 oz) white beans, drained and rinsed; 1 cup cherry tomatoes, halved; 1/2 cucumber, diced; 1/4 red onion, finely chopped; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled; 2 tablespoons extra virgin olive oil; 1 tablespoon red wine vinegar; 1 teaspoon dried oregano; Salt and pepper to taste; Fresh parsley, chopped (for garnish)

Highlighted under: Wellness Meals Co.

I absolutely love making Mediterranean White Bean Salad, especially during the warmer months when fresh ingredients are at their peak. This vibrant dish is packed with protein and flavor, making it a perfect light meal or side. The combination of creamy white beans, crunchy vegetables, zesty dressing, and herbs creates a delightful medley that transports me to the sun-drenched shores of the Mediterranean. Plus, it’s easy to prepare and perfect for meal prep, ensuring I have a healthy option ready to go whenever I need it.

Created by

Veronica Miles

Last updated on 2026-02-01T23:09:36.004Z

When I first tried this Mediterranean White Bean Salad, I was surprised at how a few simple ingredients could come together to create such a tantalizing dish. I usually serve it fresh on hot summer days, and the welcomed crunch from the veggies paired with the creaminess of the beans is simply divine. I particularly love the addition of olives and feta cheese, which brings a salty and savory contrast that enhances the overall flavor.

One tip that I’ve found helpful is to let the salad sit for about 15 minutes before serving. This resting time allows the flavors to meld beautifully, making each bite even more enjoyable. Whether as a light lunch or a side dish at dinner, it’s a wonderful way to include nutritious ingredients in my diet.

Why You Will Love This Recipe
Fresh and vibrant flavors that excite the palate
Nutrient-dense and easy to prepare for any occasion
Versatile dish that can be served as a main or side

Ingredients and Their Roles

The star of this Mediterranean White Bean Salad is undoubtedly the white beans. They offer a soft, creamy texture that balances the crispness of the fresh vegetables. Beans are also a great source of plant-based protein and fiber, making this salad not only satisfying but also nutritious. Choose high-quality canned beans or, if you have the time, prepare dried beans from scratch for a fresher flavor and firmer texture.

Cherry tomatoes add a pop of sweetness and color to the salad. Their juiciness melds wonderfully with the other ingredients. For a different flavor profile, you could use heirloom tomatoes, which provide a range of colors and tastes. Just be sure to cut them into bite-sized pieces to maintain an even consistency throughout the salad.

Kalamata olives introduce a savory, briny taste that enhances the dish's Mediterranean flair. If you prefer a milder flavor, green olives can also work well. The feta cheese offers creaminess and tang, but you can substitute it with a vegan cheese option or omit it entirely for a dairy-free version.

Preparing and Serving the Salad

When combining the ingredients, use a gentle hand to avoid mashing the white beans. A large mixing bowl is ideal for this process, allowing plenty of space to toss everything together without making a mess. Consider using a silicone spatula for a careful mix, ensuring the integrity of the beans and other delicate ingredients remains intact.

Letting the salad sit for about 15 minutes before serving allows the flavors to meld beautifully. During this time, it’s a good idea to taste and adjust the seasoning. Depending on the freshness of your vegetables, you might want to add a bit more salt or a splash more vinegar to enhance the overall taste. I often find that resting brings out the zesty undertones of the dressing.

This salad is perfect for meal prep. You can store it in an airtight container in the refrigerator for up to 3 days. However, to avoid sogginess, keep the dressing separate until you’re ready to eat. This method preserves the crunch of the vegetables and ensures a vibrant presentation when served.

Ingredients

Gather these ingredients to create a refreshing Mediterranean White Bean Salad:

Ingredients

1 can (15 oz) white beans, drained and rinsed
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley, chopped (for garnish)

Mix these ingredients to create a delicious salad that’s sure to impress!

Instructions

Follow these steps to make your Mediterranean White Bean Salad:

Combine Ingredients

In a large bowl, add the drained white beans, cherry tomatoes, cucumber, red onion, olives, and feta cheese. Toss gently to combine all the ingredients.

Make the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper.

Dress the Salad

Pour the dressing over the salad and toss again until everything is evenly coated.

Garnish and Serve

Garnish with chopped parsley and serve immediately or let it rest for 15 minutes to enhance the flavors.

Enjoy this fresh and satisfying salad!

Pro Tips

For added texture, feel free to mix in some chopped bell peppers or avocados. You can also substitute the white beans with chickpeas for a variation in flavor.

Storing and Freezing

For optimal freshness, store the Mediterranean White Bean Salad in an airtight container in the refrigerator. If you plan to keep it for more than a couple of days, consider separating the ingredients. The tomatoes and cucumbers may release moisture, which can dilute the dressing and make the salad soggy over time. Keeping the components separate helps maintain texture.

You can freeze this salad, but note that some ingredients like cucumbers and tomatoes do not freeze well, becoming mushy when thawed. Instead, prepare the beans, olives, and dressing, and store them together. Only add the fresh vegetables just before serving to preserve their crunch and freshness. This method extends the life of the salad considerably while retaining its flavor profile.

Flavor Variations

To shake things up, consider adding roasted red peppers or artichoke hearts, which will contribute subtle sweetness and depth. Alternatively, a handful of arugula can introduce a peppery note that complements the creamy beans and feta seamlessly. Adding nuts, like toasted pine nuts or walnuts, can also provide a delightful crunch and an additional layer of flavor.

Using different herbs can elevate this salad further. Fresh basil or mint can transform the flavor essence, giving it a refreshing twist. Just make sure to finely chop the herbs for even distribution, enhancing every bite with fragrant notes that tie into the Mediterranean theme.

Questions About Recipes

→ Can I prepare the salad in advance?

Yes, you can make the salad a few hours ahead of time. Just add the dressing right before serving for best freshness.

→ What beans can I substitute for white beans?

You can easily substitute white beans with chickpeas or navy beans if you prefer.

→ Is this salad gluten-free?

Absolutely! All the ingredients are naturally gluten-free, making this salad suitable for gluten-sensitive individuals.

→ How should I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 2 days, though it’s best enjoyed fresh.