Chopped White Bean Mediterranean-Inspired Salad
I’m on a mission to give you all more ideas for no-bake lunches you can make this summer, because we don’t need to be turning on the oven if we don’t have to! This chopped white bean Mediterranean-inspired salad will make your summer days so easy, but it’s also good year round! I love dense salads like this that just get better and better the longer they marinate in their lemony, zesty juices. It’s packed with all different veggies, lots of protein, and delicious, bright flavors that you crave during the warm weather. Perfect for fridge clean outs, lunch meal preps, or for a party, barbecue, or other get-together!
Chopped White Bean Mediterranean-Inspired Salad Ingredient Notes
White Beans: These canned white beans are an excellent plant-based protein and fiber source, making the salad filling and nutritious. Rinsing them removes excess sodium and helps improve texture. Their mild flavor pairs perfectly with the bold Mediterranean ingredients. You could also use chickpeas here!
Roasted Red Peppers: Roasted red peppers add a smoky sweetness and vibrant color to the salad. Using jarred peppers makes this recipe quick and easy without sacrificing flavor. Their soft texture contrasts nicely with the crunchier veggies.
Kalamata Olives: These olives provide a briny, tangy punch that’s signature to Mediterranean cuisine. Pitting and chopping them helps distribute their flavor evenly throughout the salad. They add complexity and depth to each bite.
Red Wine Vinegar: This vinegar adds a bright, tangy acidity that balances the richness of the olives and feta. It enhances the freshness of the salad and helps meld all the flavors together. A little goes a long way in making the dressing lively and delicious.
Chopped White Bean Mediterranean-Inspired Salad
4
servings20
minutes0
minutesI’m on a mission to give you all more ideas for no-bake lunches you can make this summer, because we don’t need to be turning on the oven if we don’t have to! This chopped white bean Mediterranean-inspired salad will make your summer days so easy, but it’s also good year round! I love dense salads like this that just get better and better the longer they marinate in their lemony, zesty juices. It’s packed with all different veggies, lots of protein, and delicious, bright flavors that you crave during the warm weather. Perfect for fridge clean outs, lunch meal preps, or for a party, barbecue, or other get-together!
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Ingredients
- FOR THE WHITE BEAN SALAD
two 15-ounce cans cannellini beans, drained and rinsed
1 cup cherry tomatoes, halved
8 ounces jarred roasted red peppers, drained and chopped
6 ounces jarred pitted kalamata olives, chopped
1 English cucumber, small-diced
1 cup basil leaves, roughly chopped
3/4 cup crumbled feta (omit for dairy-free)
- FOR THE DRESSING
1/4 cup olive oil
1/4 cup red wine vinegar
juice of 1 lemon
1 teaspoon kosher salt
1/2 teaspoon ground black pepper
1 teaspoon garlic powder
1 teaspoon dried oregano
Directions
- Add all the beans, tomatoes, roasted red peppers, olives, cucumber, basil, and crumbled feta to a large bowl and mix to evenly combine. Set aside.
- In a small jar or bowl, whisk together the dressing ingredients.
- Add the dressing to the salad and mix again, Start with half the full yield and add more as desired.
Notes
- Storage: Refrigerate in a sealed container for up to 4 day.
- White beans: Don’t have cannellini beans on hand? Swap them out for chickpeas or great northern beans. They offer similar texture and protein content if you’re looking to switch things up.
- Kalamata olives: If you’re not a fan of kalamata, other olives or capers still add that salty contrast. Switch it up with green olives, black olives, or capers for a similar briny punch.
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Do you have the macros for this?
Tasty, super easy, and inexpensive!
Didn’t have the cucumbers but still soooo good and perfect for summer. Added some think sliced red onions.
Yum!! This is such a refreshing summer salad
When do you add the beans?
Hi Liz, the beans get added in with all of the vegetables!
YUM!!! My husband and I both love this salad! I’ve made it with and without the feta and it’s so good! Can’t wait to make this for my next staff luncheon!
This one is suchh a staple salad!! Your coworkers are some lucky people!!
I love this salad!! Thank you for sharing!
Thanks so much for your recipes and meal preps. They are so inspiring and all the recipes I’ve tried have been delicious!
I cooked my dry beans in the instant pot, and have made iterations of this salad several times now.
The first time I planned to make the salad but all the tomatoes were eaten by the the time I was able to make it so I subbed fresh bell peppers and some canned artichoke hearts and I didn’t have feta so subbed Gouda. It was still delicious.
As soon I was able to go shopping again I made the recipe version. I love being able to meal prep these salads and they make summer suppers so easy.
Improvised with some different ingredients I had on hand but used this recipe as a base starting point and turned out great! Used up a little leftover artichoke I had, used Chickpeas instead of northern beans, omitted the red peppers, added half a red onion, and used up about 1 cup cooked quinoa I had. Stayed true to the dressing recipe. With the the dill and parsley I have left over, I think I will make the creamy lemon dill chicken this weekend. Thanks!
Can you recommend a good grain for this if we want to add carbs?
Hi Carol! The white beans provide a low/moderate source of carbs in this one, but you could add orzo or couscous!
I have a suggestion if you aren’t an olive person. I subbed sun dried tomatoes in oil (Patted them off, chopped them) since i don’t like olives. Turned out nice!
I made this with fresh red pepper and love it. Great flavor combos and perfect for summer. Looking forward to more lunches this week. I do put the dressing on the individual salads when I eat them. Thanks, Jenn.
Yuuuuuum! This is so delicious and quick to make. Not sure how long it’ll last once my partner discovers it. Might have to stash a container at the back of the fridge for lunch tomorrow.