Mediterranean White Bean Salad (Printable)
Protein-packed Mediterranean salad with white beans, tomatoes, cucumber, and basil in a zesty lemon vinaigrette.
# List of ingredients:
→ Vegetables
01 - 1 1/2 cups (250 g) cherry tomatoes, halved
02 - 1 large cucumber, diced
03 - 1/4 small red onion, thinly sliced
04 - 1/2 cup (15 g) fresh basil leaves, torn
→ Beans
05 - 1 can (15 oz / 425 g) white beans (cannellini or Great Northern), drained and rinsed
→ Dressing
06 - 3 tbsp extra virgin olive oil
07 - 2 tbsp fresh lemon juice
08 - 1 clove garlic, minced
09 - 1/2 tsp dried oregano
10 - 1/2 tsp sea salt
11 - 1/4 tsp black pepper
→ Optional Garnishes
12 - 1/4 cup (35 g) pitted Kalamata olives, sliced
13 - 1/4 cup (30 g) crumbled feta cheese (omit for vegan/dairy-free)
# Steps:
01 - In a large salad bowl, combine the halved cherry tomatoes, diced cucumber, thinly sliced red onion, drained white beans, and torn basil leaves.
02 - In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, sea salt, and black pepper until the dressing is emulsified.
03 - Pour the vinaigrette over the salad ingredients and toss gently until everything is evenly coated.
04 - Fold in the sliced Kalamata olives and crumbled feta cheese if desired, tossing lightly to distribute.
05 - Taste and adjust seasoning as needed. Serve immediately, or refrigerate for 10 to 15 minutes to allow the flavors to meld together.
# Expert Advice:
01 -
- It is the rare no cook meal that actually fills you up thanks to the protein packed white beans.
- The dressing doubles as a marinade for grilled vegetables or a quick dip for crusty bread.
02 -
- Rinsing canned beans under cold water until the foam disappears removes the starchy liquid that makes salads cloudy.
- This salad tastes best after a ten minute rest in the fridge because the beans absorb the dressing and the onion mellows.
03 -
- Let the salad sit at room temperature for five minutes before eating because cold mutes the flavor of the olive oil and herbs.
- A tiny pinch of sugar in the dressing rounds out any lemon that tastes too sharp without making it sweet.