Mediterranean white bean salad with feta
User Reviews
4.9
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Prep Time
10 mins
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Additional Time
30 mins
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Total Time
40 mins
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Servings
4 servings
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Calories
290 kcal
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Cuisine
Mediterranean, Greek
Mediterranean white bean salad with feta
Description
Mediterranean white bean salad with feta is a chilled salad featuring cannellini beans, red pepper, red onion, and parsley, dressed in a lemon-based vinaigrette with garlic and olive oil. The beans provide a creamy base while the diced vegetables add crunch and freshness. The dressing balances acidity from lemon juice with richness from olive oil, and a touch of honey can soften the tartness if desired. Feta cheese is gently folded in to introduce a salty, creamy contrast, rounding out the flavor profile.
The salad’s texture ranges from tender beans to crisp vegetables, making it satisfying and light. It is served cold after marinating for at least 30 minutes, which enhances the mingling of flavors. This salad pairs well with crusty bread and an extra drizzle of olive oil for additional depth. It suits warm weather meals or casual gatherings.
Finely chopping the vegetables and mixing gently with the beans and cheese helps keep the salad visually appealing and balanced in mouthfeel. Refrigerating before serving allows the salad to develop a cohesive flavor from the lemon dressing and herbs.
Ingredients
- 1 can cannellini beans or 1 cup dried cannellini beans, white
- ½ red pepper diced finely
- ½ red onion sliced thinly
- 3 tb olive oil
- 1 lemon juice of
- 1 garlic minced, clove
- salt
- black 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 Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 290 kcal
% Daily Value*
| Calories | 290kcal | 15% |
| Carbohydrates | 30g | 10% |
| Protein | 11g | 22% |
| Fat | 15g | 23% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 17mg | 6% |
| Sodium | 222mg | 9% |
| Potassium | 666mg | 14% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 98IU | 2% |
| Vitamin C | 17mg | 19% |
| Calcium | 188mg | 19% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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