4.9 from 102 votes
Mediterranean white bean salad with feta
This Mediterranean white bean salad combines tender cannellini beans with finely diced red pepper and thinly sliced red onion, all tossed in a lemon and garlic olive oil dressing. The addition of feta cheese and fresh parsley adds a creamy, tangy, and herbaceous dimension. Chilling the salad allows the flavors to meld, resulting in a bright and refreshing dish ideal for a light lunch or picnic.
Prep Time
10 mins
Additional Time
30 mins
Total Time
40 mins
Servings:
4
servings
Calories:
290 kcal
Course:
Side Dish, Salad
Cuisine:
Mediterranean, Greek
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!
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 290
% 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.