Low Sodium White Bean Salad

Bursting with fresh flavors and heart-healthy ingredients, this Low Sodium White Bean Salad is a vibrant and wholesome dish perfect for any occasion. Featuring tender, unsalted white beans tossed with juicy cherry tomatoes, crisp cucumber, and aromatic parsley, this salad is both satisfying and refreshing. A zesty dressing made with extra-virgin olive oil, fresh lemon juice, red wine vinegar, garlic, and oregano ties everything together beautifully—all without relying on added salt. Ready in just 15 minutes and requiring no cooking, this quick and easy recipe is ideal as a side dish, a light lunch, or a meal prep favorite. Not only is it low in sodium, but it's also packed with fiber, plant-based protein, and bold, Mediterranean-inspired flavors. Serve it chilled and let the vibrant colors and flavors shine! Perfect for health-conscious eaters, this dish proves that eating clean doesn't have to sacrifice taste.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 15 ounces canned white beans (unsalted, rinsed and drained)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.5 cup fresh parsley, chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 0.25 teaspoon ground black pepper (optional, to taste)
• 0.5 teaspoon dried oregano

Directions

Step 1

In a large mixing bowl, add the rinsed and drained white beans.

Step 2

Add the halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped fresh parsley to the bowl.

Step 3

In a small bowl, whisk together the olive oil, fresh lemon juice, red wine vinegar, minced garlic, ground black pepper (if using), and dried oregano to make the dressing.

Step 4

Pour the dressing over the bean and vegetable mixture.

Step 5

Gently toss the salad to coat all the ingredients evenly with the dressing.

Step 6

Taste and adjust flavors as needed, keeping in mind the low sodium requirement. Additional lemon juice or herbs can be used for extra flavor.

Step 7

Let the salad sit for 10-15 minutes before serving to allow the flavors to meld together.

Step 8

Serve the salad as a side dish or a light lunch. Store leftovers in an airtight container in the refrigerator for up to 2 days.

Nutrition Facts

Serving size	(1083.8g)

Amount per serving	% Daily Value*
Calories	864.1

Total Fat 43.9g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 117.3mg	0%
Total Carbohydrate 96.3g	0%
Dietary Fiber 28.0g	0%
Total Sugars 14.4g
Protein 30.8g	0%

Vitamin D 0IU	0%
Calcium 556.0mg	0%
Iron 17.2mg	0%
Potassium 3277.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.7%

Protein: 13.6%

Carbs: 42.6%