Mediterranean White Bean Salad
User Reviews
5
-
Prep Time
15 mins
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Total Time
15 mins
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Servings
4
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Calories
269 kcal
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Course
Salad
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Cuisine
Mediterranean, American
Mediterranean White Bean Salad
Description
The Mediterranean White Bean Salad features tender white beans as the base, which provide a creamy texture balanced by crunchy chopped cucumbers and red bell peppers. Juicy grape or cherry tomatoes add a fresh acidity along with the olives' salty depth. A sprinkling of crumbled feta cheese combines with an aromatic mix of fresh parsley and dried oregano. The dressing, made with olive oil and red wine vinegar, ties the ingredients together with a bright, slightly tangy finish. The salad is simply tossed, allowing the vegetables' natural flavors to shine. It can be served immediately to retain crispness or chilled so the flavors develop further. The salad works well served as a side dish for grilled meats or as a vegetarian-friendly main paired with crusty bread.
The recipe is flexible, permitting adjustments to the amount of oil, vinegar, and salt to suit individual preferences. Its Mediterranean flavors and mix of textures give it a satisfying freshness and make it suitable for light lunches or summer dinners. The preparation is straightforward, requiring no cooking, just careful chopping and mixing of wholesome ingredients.
Ingredients
- 1 (15 fluid ounce) can cannellini beans drained & rinsed, white
- 2 mini cucumbers chopped, or 1/2 English cucumber
- 1-2 tablespoons red onion chopped
- 1/2 red bell pepper chopped
- 10 ounces tomato halved, little (grape, cherry, etc
- 1/3 cup kalamata olives pitted & chopped
- 1 tablespoon parsley chopped, fresh
- 1/2 teaspoon oregano dried
- 1/2 cup feta cheese crumbled
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- salt to taste
- black pepper to taste
Instructions
- Add all ingredients to a salad bowl and toss. Adjust ingredients as needed (e.g. more oil or vinegar). Serve right away or chill first (flavors will meld more).
Notes
- The salad serves up to six as a side dish or 2-4 as a main, depending on accompaniments.
- Adjust ingredient quantities to personal taste, especially salt, oil, and vinegar.
- Nutritional details are approximate due to variations in ingredients.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 269 kcal
% Daily Value*
| Calories | 269kcal | 13% |
| Carbohydrates | 33g | 11% |
| Protein | 14g | 28% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 17mg | 6% |
| Sodium | 396mg | 17% |
| Potassium | 849mg | 18% |
| Fiber | 8g | 32% |
| Sugar | 4g | 8% |
| Vitamin A | 1293IU | 26% |
| Vitamin C | 31mg | 34% |
| Calcium | 210mg | 21% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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