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Bowls / Mediterranean White Bean Salad

Mediterranean White Bean Salad

July 6, 2025 by Camila

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This 15-minute Mediterranean white bean salad recipe is a vibrant and nutritious addition to any meal. Bursting with fresh veggies and hearty beans, this salad brings together the classic flavors of Greek cuisine while being quick and easy to prepare. Perfect for lunch, dinner, or as a side dish at gatherings, you’ll love how refreshing and satisfying this Mediterranean white bean salad is.

Why You’ll Love This Recipe

  • Quick Preparation: In just 15 minutes, you can whip up this delicious salad, making it perfect for busy weeknights.
  • Nutritious Ingredients: Packed with protein from white beans and a variety of colorful vegetables, this salad is both healthy and filling.
  • Versatile Dish: Enjoy it on its own, as a side dish, or even as a topping for grilled meats or fish.
  • Fresh Flavors: The combination of olives, feta cheese, and fresh herbs creates an irresistible flavor profile that enhances every bite.
  • Easy Customization: Feel free to adjust the ingredients based on your preferences or what you have on hand.

Tools and Preparation

Having the right tools makes preparing your Mediterranean white bean salad even easier. Here’s what you need to get started.

Essential Tools and Equipment

  • Mixing bowl
  • Chopping board
  • Knife
  • Serving spoon

Importance of Each Tool

  • Mixing bowl: A large mixing bowl allows you to easily combine all your ingredients without making a mess.
  • Chopping board: A sturdy chopping board provides a safe surface for cutting vegetables evenly.
  • Knife: A sharp knife ensures precise chopping of vegetables for consistent texture in your salad.
Mediterranean

Ingredients

Here are the ingredients needed to make this delightful Mediterranean white bean salad:

  • 1 (15 fluid ounce) can white (cannellini) beans (drained & rinsed)
  • 2 mini cucumbers (or 1/2 English cucumber) (chopped)
  • 1-2 tablespoons red onion (chopped)
  • 1/2 red bell pepper (chopped)
  • 10 ounces little tomatoes (grape, cherry, etc.) (halved)
  • 1/3 cup Kalamata olives (pitted & chopped)
  • 1 tablespoon fresh parsley (chopped)
  • 1/2 teaspoon dried oregano
  • 1/2 cup crumbled feta cheese
  • 1 tablespoon olive oil
  • 1 tablespoon red apple vinegar
  • Salt & pepper (to taste)

How to Make Mediterranean White Bean Salad

Step 1: Combine Ingredients

Add all ingredients to a large mixing bowl. Use a serving spoon to gently toss everything together until well combined.

Step 2: Adjust Seasoning

Taste the salad and adjust the seasoning as needed. You might want to add more olive oil or vinegar depending on your preference.

Step 3: Serve or Chill

You can serve the salad right away for a fresh crunch or chill it in the refrigerator for about 30 minutes. Chilling will allow the flavors to meld together beautifully.

Enjoy your Mediterranean white bean salad!

How to Serve Mediterranean White Bean Salad

Mediterranean white bean salad is a versatile dish that can be enjoyed in various ways. Whether as a light lunch or a side at dinner, it offers a refreshing taste that pairs well with many meals.

As a Standalone Lunch

  • Enjoy this salad on its own for a quick and nutritious meal. The protein from the beans will keep you full.

With Grilled Chicken

  • Serve alongside grilled chicken breast for added protein and flavor. The salad’s tangy dressing complements the smoky notes of the chicken.

On Whole Grain Bread

  • Spoon the salad onto slices of whole grain bread for a healthy open-faced sandwich. This adds fiber and makes it more filling.

As a Side Dish for Fish

  • Pair with grilled or baked fish for a Mediterranean-inspired feast. The salad’s acidity balances the richness of the fish.

Mixed into Quinoa or Rice

  • Toss the salad with cooked quinoa or brown rice for an even heartier dish. This adds extra texture and nutrients.

How to Perfect Mediterranean White Bean Salad

To enhance your Mediterranean white bean salad, consider some simple tips that elevate its flavor and presentation while maintaining its nutritional integrity.

  • Choose Fresh Ingredients: Use fresh vegetables, as they provide better flavor and crunch compared to canned or frozen options.
  • Adjust Seasoning: Taste before serving; you can always add more salt, pepper, or vinegar to suit your preference.
  • Let It Chill: Allow the salad to sit in the refrigerator for at least 30 minutes before serving. This helps flavors meld together beautifully.
  • Experiment with Herbs: Try adding fresh basil or dill for an extra layer of flavor that pairs well with the existing ingredients.
  • Add More Protein: Boost the protein content by including chickpeas or grilled chicken, making it suitable for a more substantial meal.
  • Serve Cold or Room Temperature: This salad is delicious either way, but chilling it enhances the refreshing feel.

Best Side Dishes for Mediterranean White Bean Salad

This Mediterranean white bean salad pairs well with various side dishes that complement its flavors and textures. Here are some great options:

  1. Grilled Vegetables
    Serve an assortment of grilled vegetables like zucchini, bell peppers, and eggplant for a smoky addition to your meal.

  2. Couscous with Lemon Zest
    Fluffy couscous tossed with lemon zest provides a bright contrast to the richness of the beans.

  3. Roasted Potatoes
    Crispy roasted potatoes seasoned with herbs make for a hearty side that matches nicely with this light salad.

  4. Garlic Bread
    Crunchy garlic bread is perfect for scooping up any leftover salad while providing a satisfying crunch.

  5. Stuffed Peppers
    Bell peppers stuffed with rice and spices create a colorful and flavorful accompaniment to your meal.

  6. Hummus Platter
    A platter featuring hummus with fresh veggies and pita chips offers variety and additional dips alongside your salad.

  7. Tabbouleh Salad
    Another Mediterranean favorite, tabbouleh made with bulgur wheat, parsley, and tomatoes adds freshness to your plate.

  8. Zucchini Noodles
    Lightly sautéed zucchini noodles drizzled with olive oil can serve as a low-carb alternative alongside your bean salad.

Common Mistakes to Avoid

To make the best Mediterranean white bean salad, be mindful of these common mistakes.

  • Ignoring ingredient quality: Using low-quality ingredients can affect the overall taste. Choose fresh veggies and high-quality olive oil for the best flavor.
  • Overdressing the salad: Adding too much dressing can make the salad soggy. Start with a small amount of olive oil and vinegar, then adjust to taste.
  • Skipping the chilling time: Not allowing the salad to chill can lead to less flavorful results. Let it sit in the fridge for at least 30 minutes for flavors to meld.
  • Not balancing flavors: A lack of balance between salty, sweet, and acidic elements can make your salad flat. Taste as you go and adjust with salt or vinegar as needed.
  • Using canned beans without rinsing: Not rinsing canned beans can result in excess sodium and a tinny flavor. Always drain and rinse them before adding them to your salad.
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Storage & Reheating Instructions

Refrigerator Storage

  • Store leftovers in an airtight container.
  • The Mediterranean white bean salad will last up to 3 days in the fridge.

Freezing Mediterranean White Bean Salad

  • Freezing is not recommended due to the texture of fresh vegetables after thawing.
  • If necessary, freeze only the bean component, not the whole salad.

Reheating Mediterranean White Bean Salad

  • Oven: Preheat oven to 350°F (175°C) and warm for about 10 minutes.
  • Microwave: Heat in a microwave-safe bowl for 30-second intervals until warmed through.
  • Stovetop: Gently heat on low in a skillet until warmed, stirring occasionally.

Frequently Asked Questions

Here are some frequently asked questions regarding Mediterranean white bean salad.

What makes Mediterranean White Bean Salad healthy?

Mediterranean white bean salad is rich in protein from beans, packed with vitamins from fresh vegetables, and healthy fats from olive oil.

Can I customize my Mediterranean White Bean Salad?

Absolutely! Feel free to add your favorite vegetables or herbs like dill or basil for added flavor.

How long does Mediterranean White Bean Salad last?

When stored properly in an airtight container, it lasts up to 3 days in the refrigerator.

Is this recipe suitable for meal prep?

Yes! This Mediterranean white bean salad is perfect for meal prep as it keeps well and can be enjoyed over several days.

Final Thoughts

This Mediterranean white bean salad is not only delicious but also versatile. It’s quick to prepare and loaded with flavors that can be tailored to your taste. Try experimenting with different ingredients or toppings to make it your own!

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Mediterranean White Bean Salad

Mediterranean White Bean Salad
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This Mediterranean white bean salad is a vibrant and nutritious dish that comes together in just 15 minutes. Bursting with the fresh flavors of crunchy vegetables, hearty white beans, and a zesty dressing, it’s perfect for any occasion—be it a quick lunch, a refreshing side for dinner, or a delightful addition to gatherings. The salad is not only easy to prepare but also customizable to suit your taste preferences. Packed with protein and fiber, this wholesome dish will keep you feeling satisfied while providing essential nutrients. Enjoy it chilled or at room temperature as part of a light meal or alongside your favorite grilled proteins.

  • Author: Camila
  • Prep Time: 15 minutes
  • Cook Time: None
  • Total Time: 0 hours
  • Yield: Serves approximately 4
  • Category: Salad
  • Method: Mixing
  • Cuisine: Mediterranean

Ingredients

Scale
  • 1 (15 fluid ounce) can white (cannellini) beans (drained & rinsed)
  • 2 mini cucumbers (chopped)
  • 1–2 tablespoons red onion (chopped)
  • 1/2 red bell pepper (chopped)
  • 10 ounces little tomatoes (grape, cherry, etc.) (halved)
  • 1/3 cup Kalamata olives (pitted & chopped)
  • 1 tablespoon fresh parsley (chopped)
  • 1/2 teaspoon dried oregano
  • 1/2 cup crumbled feta cheese
  • 1 tablespoon olive oil
  • 1 tablespoon red apple vinegar
  • Salt & pepper (to taste)

Instructions

  1. Combine all ingredients in a large mixing bowl.
  2. Gently toss until well mixed.
  3. Taste and adjust seasoning as necessary.
  4. Serve immediately or chill in the refrigerator for about 30 minutes to enhance flavors.

Nutrition

  • Serving Size: 1 cup (approximately 200g)
  • Calories: 250
  • Sugar: 3g
  • Sodium: 350mg
  • Fat: 10g
  • Saturated Fat: 3g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 9g
  • Protein: 12g
  • Cholesterol: 10mg

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