Mediterranean Cannellini Bean Salad with White Beans

overhead view of cannellini bean salad in a bowl.

Mediterranean Cannellini Bean Salad with White Beans

Mallory

This easy Cannellini Bean Salad is so delicious with the combination of creamy white beans, crunchy vegetables, fresh herbs, and feta cheese! It's all coated in a simple red wine vinegar lemon dressing. Such a great way to add nutrition to your day. 😊 Meal prep it for a light lunch or serve it as the perfect side salad with chicken, salmon, or Greek turkey meatballs!

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Prep Time 10

Cook Time 5

Course appetizers and side dishes, salads

Cuisine greek, Mediterranean

Servings servings

Calories 210 kcal

Equipment

1 blender (or food processor)

Ingredients

For Base Salad

1 (15 oz) can cannellini beans, drained and rinsed
1 cup cherry tomatoes, halved or quartered
½ an English cucumber, diced
½ a red bell pepper, diced
¼ cup chopped red onion (~¼ an onion)
¼ cup fresh parsley, chopped
2 tablespoon fresh dill, chopped
¼ cup crumbled feta cheese

For Salad Dressing

2 tablespoon red wine vinegar
3 tablespoon fresh lemon juice (~1 large lemon)
2 tablespoon extra virgin olive oil
½ tablespoon dijon mustard
½ tablespoon honey
1 cloves garlic (or ¼ teaspoon garlic powder)
¾-1 teaspoon kosher salt (to taste)
black pepper (to taste)
¼ teaspoon dried oregano (optional)

Instructions

Make the dressing by blending the ingredients in a food processor or blender. This creates a creamier consistency than whisking it. That said, you can also mince the garlic and whisk the dressing ingredients in a small bowl.
Drain and rinse the cannellini beans. Dice the red bell pepper, English cucumber and red onion. Cut the cherry tomatoes in half or quarters if they're larger ones. I like to chop my vegetables into pieces that are around the same size as the cannellini beans. Chop the fresh parsley and dill and crumble the feta. *Tip: this is optional, but to get rid of some of the excess water in the cucumber, cut it in half lengthwise and gently scoop out some of the seeds in the middle with a spoon.
Add everything to a large bowl and top with the dressing. Gently mix to combine.
Hint: to cut some of the sharpness of the red onion, chop it and then give it a rinse under cold water before adding it to the salad.

Video

Notes

Expert Tips

To save time, use canned cannellini beans (also called white kidney beans).
Rinse your beans to improve the flavor and texture of the final dish.
Buy a block of feta and crumble it yourself for the best flavor.
Toss the salad gently so the beans stay intact.
If possible, use freshly squeezed lemon instead of lemon juice from the bottle.

Storage

Refrigerator - store in an airtight container in the fridge for up to 3-4 days. If you see liquid settle at the bottom of the container the next day, it's totally normal. Just give it another toss.

Dietitian Tip

Cannellini beans are the main ingredient. They provide dietary fiber for gut health and 14g of plant-based protein per cup! And legumes like cannellini beans are also high in vitamins B6 and B12 which have been shown to support brain health. This simple white bean salad is a great option to make it easy to incorporate beans into your eating pattern.

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 1 cupCalories: 210kcalCarbohydrates: 25gProtein: 8gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 8mgSodium: 580mgFiber: 6gSugar: 5g

Keyword 30 minutes or less, gluten free, plant-based

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