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    Home » Recipes » Salad Recipes

    Published: Feb 16, 2023 · This post may contain affiliate links.

    Mediterranean white bean salad with feta

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    This simple mediterranean white bean salad is a combination of cannellini beans, feta cheese, bell peppers and fresh parsley in a simple lemony vinaigrette. This hearty bean salad recipe makes for an easy side dish that is simple to make! Gluten free, and skip the feta for a vegan bean salad. 

    white bean salad in platter with spoons

    Since I travelled to Greece this summer, I have been OBSESSED with white beans. Giant lima beans, great Northern beans, cannellini beans and regular white navy beans, they are all equally good in my book when served with a generous amount of high quality Greek olive oil. 

    It is this love of Greek white beans that inspired this white bean salad recipe. For this Greek bean salad recipe, we take regular cannellini beans, combine them with diced red bell pepper, marinate them in a tangy lemon vinaigrette, and top with a generous helping of crumbled feta and chopped fresh parsley. This salad keeps well, and it's great for meal prep!

    Whether you use canned or home-cooked white beans, what's important is that you douse them with high quality oil. Simply seasoned with salt and pepper, this quick-marinated white bean salad will become your new favorite summer salad.

    beans and bell peppers

    What are white beans?

    White beans are a type of bean with a white or off-white color. They come in many varieties, including butter beans, cannellini, lima beans, navy beans, and great northern beans. Depending on the variety, white beans can range in size from small to large.

    White beans are typically milder in flavor than other types of beans and have a smooth texture when cooked. They are an excellent source of protein, fiber, and other vitamins and minerals including iron and zinc.

    beans and bell peppers in bowl

    Health benefits of white beans 

    White beans are an excellent source of nutrition and provide many health benefits. They are a good source of:

    • plant-based protein
    • dietary fiber
    • complex carbohydrates
    • essential vitamins and minerals such as iron, magnesium, potassium, zinc, and B vitamins
    • antioxidants which can help to reduce inflammation in the body and may protect against certain types of cancers.

    They are also low in calories, fat and cholesterol.

    White beans may also be beneficial for those with diabetes as they have a low glycemic index which helps to maintain blood sugar levels. Moreover, white beans can help to improve digestion due to their high fiber content which can make you feel fuller for longer periods of time.

    All in all, white beans are an incredibly nutritious food that boosts up the nutritional value of this amazing side dish. 

    close up on white bean salad

    What Kind of Beans Can I Use?

    For this white bean salad recipe, I recommend using cannellini beans. Cannellini beans are particularly popular because of their creamy texture and nutty flavor when cooked.

    Other bean options you can use include Great Northern Beans, borlotti beans, and navy beans.

    Navy beans are widely used as they have a slightly sweet taste that pairs well with the salad's other salty ingredients, like feta.

    Great Northern Beans may be used as an alternative due to their similar flavor profile. All types of white beans are versatile ingredients that add nutrition and flavor to any Greek-style dish!

    serving white bean salad onto table

    Overview of Mediterranean diet

    This cannellini bean salad recipe draws inspiration from Greek cuisine, and particularly the Mediterranean diet.

    The Mediterranean diet is a way of eating based on the traditional foods and cooking styles of countries bordering the Mediterranean Sea. This diet typically includes an abundance of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts and healthy fats from olive oil. It also includes some dairy products, fish and poultry, with limited amounts of red meat.

    The Mediterranean diet is considered one of the healthiest diets in the world due to its emphasis on fresh ingredients with antioxidant properties that protect against diseases like cancer and heart disease. Eating this way has also been associated with improved mental health and longevity. The Mediterranean diet can be easily incorporated into your lifestyle by focusing on fresh ingredients that are available in most grocery stores or farmers markets.

    So does this mean this Greek bean salad with feta is healthy? You betcha!

    white bean salad serving

    Why You'll Love This Mediterranean White Bean Salad

    This white bean salad is a perennial favorite in my house, a family-friendly side dish that is popular with kids and grown ups. You're going to love it because this salad is:

    • Easy to make ahead
    • A great portable lunch
    • A great healthy summer salad 
    • Makes a great side dish that is packed with veggies
    • Family friendly
    ingredients

    Ingredients for this hearty cannellini bean salad

    • White beans - my favorite beans to use here are cannellini beans and chickpeas (for a different take). This salad is great also with white navy beans or great Northern beans. 
    • Red pepper- this adds sweetness and brightness to this salad. 
    • Red onion - red onions have a sweeter, milder flavor that goes well with salad. You can also sub in white onions or yellow onions if that's what you have. 
    • Feta cheese 
    • Olive oil 
    • Lemon juice 
    • Garlic 
    • Fresh parsley
    • Salt & pepper 
    serving white bean sa;ad

    Directions for making Greek bean salad

    dicing pepper
    dicing onion
    dicing pepper

    Prep the beans and veggies

    Soak the white beans overnight or use canned beans (if using canned, rinse and drain). Cook beans if needed: you can cook your white beans on the stovetop, or cook white beans in the Instant Pot.

    Dice all the vegetables finely.

    lemon vinaigrette in small jar with spoon

    Make lemon vinaigrette 

    Start by squeezing the juice from 1 lemon into a bowl. Add 3 tablespoons of extra virgin olive oil, 2 minced garlic cloves, ½ teaspoon of salt, ¼ teaspoon of freshly ground black pepper. If you'd like, you can also add 1 teaspoon of honey. Whisk all ingredients together until fully combined. Taste it and adjust the seasoning if desired. 

    onion and bell peppers
    white bean salad with feta and spoons
    white bean salad with parsley and spoons

    Combine salad ingredients

    In a large salad bowl, combine all ingredients except feta cheese and stir.  Add the feta cheese and stir gently to combine everything together.

    Refrigerate salad

    Refrigerate for 30 minutes before serving for all the flavors to marinade. 

    white bean salad in platter with spoons

    Serve white bean salad with crusty bread and more olive oil

    Serve this salad with crusty bread and additional olive oil to give it an added punch.

    The clear, bright flavors of this salad make it perfect for picnics, lunch boxes, dinner parties, or just a quick weeknight meal. Plus, its lightness makes it a great healthy summer accompaniment to salads as well as roasted meats or fish. But you should go ahead and enjoy this nutritious dish any time of the year!

    small plate and large serving of white bean salad

    How do I keep leftovers for this salad?

    This salad is amazing for leftovers! I love to make a big batch of this salad in a large mixing bowl, and then separate it into small airtight containers and set aside for lunches for the week. It will keep in an airtight container in the fridge for 5 days.

    Variations

    There are many ways to customize this salad! Keeping with the Greek style, I like to add:

    • sun-dried tomatoes
    • artichoke hearts
    • tomatoes or cherry tomatoes
    • cucumbers (or other fresh veggies)
    • dried oregano
    lemon vinaigrette in small jar with spoon

    Top Tips

    Invest in a good olive oil - there is so much variety amongst olive oils, and they really make this salad shine! Choose a fruity extra virgin olive oil for best results, though a peppery one could also work. I tested the recipe with high-quality, small batch Greek olive oil, which is more on the peppery side. 

    Choose a good feta cheese - my favorite feta is Macedonian feta, which is soft and creamy. But to keep in mind with the Greek theme of this recipe, I recommend choosing a good Greek feta that combines goat or sheep's milk with cow's milk.

    Don't skip the vinaigrette - making lemon vinaigrette is a simple and delicious way to dress up your salads. All you need is fresh lemons, olive oil, salt, pepper, and a touch of honey for added sweetness.

    What to serve with this Mediterranean white bean salad

    This salad makes for a great side to have with:

    Vegetarian Greek moussaka

    Roasted buttermilk chicken

    Roasted salmon

    You can also serve it alongside some grilled meat and veggies for a quick, great healthy summer bbq side dish!

    Tried and loved this recipe? Please leave a 5-star review below! Your reviews mean a lot to me, so if you've got any questions, please let me know in a comment.

    FAQ

    Can you use chickpeas or garbanzo beans in this bean salad recipe?

    Yes! This salad works well with any type of white bean.

    Can this salad be made ahead?

    This salad can be made in advance very easily to save time, so go right ahead and marinate the white beans for this recipe a day or two early! It will keep in the fridge for 4-5 days while it has time to absorb the bright flavor of the vinaigrette. I suggest you only add the tomatoes, feta and herbs when serving. 

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    white bean salad in platter with spoons

    Mediterranean white bean salad with feta

    Ksenia Prints
    This simple mediterranean white bean salad is a combination of cannellini beans, feta cheese, bell peppers and fresh parsley in a simple lemony vinaigrette. This hearty bean salad recipe makes for an easy side dish that is simple to make! Gluten free, and skip the feta for a vegan bean salad. 
    5 from 49 votes
    Print Recipe Pin Recipe Save Recipe Saved Recipe!
    Prep Time 10 mins
    Marinating time 30 mins
    Total Time 40 mins
    Course Salad, Side Dish
    Cuisine Greek, Mediterranean
    Servings 4 servings
    Calories 290 kcal

    Ingredients
      

    • 1 can white cannellini beans or 1 cup dried cannellini beans
    • ½ Red pepper diced finely
    • ½ Red onion sliced thinly
    • 3 tb Olive oil
    • 1 Lemon juice of
    • 1 Garlic clove minced
    • Salt & pepper
    • 1 teaspoon honey optional
    • ¼ cup Parsley
    • ½ cup feta cheese or 100g

    Instructions
     

    • If using canned beans, rinse and drain the beans. If making the beans from scratch, soak the white beans overnight and cook beans as needed: you can cook your white beans on the stovetop, or cook white beans in the Instant Pot.
    • Dice vegetables finely.
    • To make the dressing, squeeze the juice from 1 lemon into a bowl. Add 3 tablespoons of extra virgin olive oil, 2 minced garlic cloves, ½ teaspoon of salt, ¼ teaspoon of freshly ground black pepper. If you'd like, you can also add 1 teaspoon of honey. Whisk all ingredients together until fully combined. Taste it and adjust the seasoning if desired.
    • In a large salad bowl, add the beans, bell pepper, onions and parsley, and stir.  Add the feta cheese and stir gently and toss to combine.
    • Refrigerate for 30 minutes before serving for all the flavors to marinade.
    • Serve this salad with crusty bread and additional olive oil to give it an added punch.
    • The clear, bright flavors of this salad make it perfect for picnics, lunch boxes, dinner parties, or just a quick weeknight meal. Plus, its lightness makes it a great healthy summer accompaniment to salads as well as roasted meats or fish. But you should go ahead and enjoy this nutritious dish any time of the year!

    Nutrition

    Calories: 290kcalCarbohydrates: 30gProtein: 11gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gCholesterol: 17mgSodium: 222mgPotassium: 666mgFiber: 7gSugar: 3gVitamin A: 98IUVitamin C: 17mgCalcium: 188mgIron: 4mg
    Keyword barbecue, beans, cannelini beans, chickpeas, easy, gluten free option, healthy, northern beans, parsley, peppers, red onions, summer, vegan option, white beans, white navy beans
    Tried this recipe?Comment + Rate Below!
    Connect on Instagram!Find us @immigrantstable

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    1. Gen says

      February 20, 2023 at 11:25 am

      5 stars
      While this was simple, it was insanely good. Absolutely love the fresh lemon & parsley! Thank you for this recipe, definitely making again.

      Reply
    2. Addison says

      February 20, 2023 at 10:39 pm

      5 stars
      I made this and enjoyed it for lunch all week! The feta was my favorite part!

      Reply
    3. Heidi says

      February 20, 2023 at 11:58 pm

      5 stars
      This salad was light and refreshing, perfect to have for Sunday dinner. It was full of flavor, which I loved. Now I have leftovers to take for lunch this week, too!

      Reply
    4. Sharina says

      February 21, 2023 at 5:07 am

      5 stars
      This salad recipe was so impressive! It was my first time making this and I'm glad the directions were very easy to follow. My new favorite!

      Reply
    5. Karen Kelly says

      February 21, 2023 at 6:17 am

      5 stars
      I love salads like this that can be prepped ahead and eaten for a few days. This one was a hit and I will be making it again for sure!

      Reply
    6. Gian says

      February 21, 2023 at 7:48 am

      5 stars
      Absolutely adore this salad for lunch. I pair it with some canned salmon or sardines and it's perfect.

      Reply
    7. Sue says

      February 22, 2023 at 2:26 pm

      5 stars
      I could eat this salad every day!

      Reply
    8. Shilpa says

      February 23, 2023 at 1:25 am

      5 stars
      I’m loving this bright and refreshing salad. And that vinaigrette was so good.

      Reply
    9. Kris says

      February 24, 2023 at 5:12 pm

      5 stars
      The feta and touch of honey are divine in this delicious salad! We are already planning on making it next week. Thank you for another winner! 🙂

      Reply
    10. Jennifer says

      March 01, 2023 at 8:12 am

      5 stars
      This salad is just too gosh darn pretty! I loved the flavors coaxed from a simple can of beans! Yum!

      Reply

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