Mediterranean Diet White Bean Salad

Bright, fresh, and bursting with Mediterranean flavors, this Mediterranean Diet White Bean Salad is a healthy, no-cook recipe that’s perfect for quick lunches, meal prep, or a vibrant side dish. Packed with hearty white beans, juicy cherry tomatoes, crisp cucumber, tangy kalamata olives, and aromatic parsley, this salad comes together in just 15 minutes and is dressed in a zesty homemade vinaigrette featuring extra virgin olive oil, lemon juice, garlic, and oregano. Ideal for those seeking a nutrient-rich, plant-based dish, it’s a go-to choice for anyone following a Mediterranean or vegetarian diet. Serve it chilled or at room temperature, and enjoy a dish that’s as versatile as it is satisfying!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 425 grams canned white beans (such as cannellini or great northern beans), drained and rinsed
• 200 grams cherry tomatoes, halved
• 1 medium cucumber, diced
• 0.5 medium red onion, finely diced
• 50 grams kalamata olives, pitted and halved
• 15 grams parsley, finely chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice, freshly squeezed
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

In a large mixing bowl, combine the drained and rinsed white beans, halved cherry tomatoes, diced cucumber, finely diced red onion, kalamata olives, and chopped parsley.

Step 2

In a small bowl or jar, prepare the dressing by whisking together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper until well combined.

Step 3

Pour the dressing over the salad ingredients in the mixing bowl.

Step 4

Gently toss everything together until the salad is well coated with the dressing.

Step 5

Taste the salad and adjust seasoning by adding more salt or lemon juice if necessary.

Step 6

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

Step 7

Serve chilled or at room temperature. The salad can also be stored in the refrigerator for up to 2 days.

Nutrition Facts

Serving size	(1012.2g)

Amount per serving	% Daily Value*
Calories	949.1

Total Fat 56.2g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2853.3mg	0%
Total Carbohydrate 93.9g	0%
Dietary Fiber 26.8g	0%
Total Sugars 13.5g
Protein 28.1g	0%

Vitamin D 0IU	0%
Calcium 347.1mg	0%
Iron 12.5mg	0%
Potassium 2353.6mg	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: 50.9%

Protein: 11.3%

Carbs: 37.8%