Mediterranean White Bean Cucumber Salad (Printable)
Protein-packed salad with crisp cucumbers, white beans, tomatoes, and zesty Mediterranean flavors.
# List of ingredients:
→ Vegetables
01 - 1 large English cucumber, diced
02 - 1 cup cherry tomatoes, halved
03 - 1/4 small red onion, finely chopped
04 - 1/4 cup fresh parsley, chopped
05 - 2 tablespoons fresh mint, chopped
→ Beans
06 - 1 (15 oz) can white beans (cannellini or Great Northern), drained and rinsed
→ Dressing
07 - 3 tablespoons extra-virgin olive oil
08 - 2 tablespoons freshly squeezed lemon juice
09 - 1 teaspoon red wine vinegar
10 - 1 small garlic clove, minced
11 - 1/2 teaspoon dried oregano
12 - 1/4 teaspoon salt, or to taste
13 - 1/4 teaspoon freshly ground black pepper
→ Optional Additions
14 - 1/4 cup Kalamata olives, pitted and sliced
15 - 1/4 cup crumbled feta cheese
# Steps:
01 - In a large salad bowl, combine the diced cucumber, cherry tomatoes, red onion, parsley, and mint.
02 - Add the drained and rinsed white beans to the bowl with the vegetables.
03 - In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and black pepper until emulsified.
04 - Pour the dressing over the salad, tossing gently to combine and coat all the ingredients evenly.
05 - Fold in the olives and feta cheese if using. Taste and adjust seasoning as needed.
06 - Serve immediately or refrigerate for 30 minutes to allow flavors to meld. Serve chilled.
# Expert Advice:
01 -
- The crunch of fresh cucumber against creamy beans creates a texture contrast that keeps every bite interesting.
- It actually tastes better after sitting in the fridge, making it perfect for busy weeks.
02 -
- Salt your cucumber and let it drain for ten minutes if yours seems extra watery.
- The garlic intensifies over time, so go light if youre making this a day ahead.
03 -
- Make double the dressing and keep it in the fridge for quick salads all week.
- Dice everything roughly the same size so you get all the flavors in each bite.