Mediterranean White Bean Salad (Printable)
Protein-packed Mediterranean salad with white beans, tomatoes, cucumber and lemon-oregano dressing.
# List of ingredients:
→ Vegetables
01 - 1 1/2 cups cooked white beans, drained and rinsed
02 - 1 1/2 cups cherry tomatoes, halved
03 - 1 large cucumber, diced
04 - 1/4 small red onion, finely sliced
05 - 1/2 cup Kalamata olives, pitted and halved
06 - 1/4 cup fresh parsley, chopped
→ 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 sea salt, or to taste
13 - 1/4 teaspoon freshly ground black pepper
# Steps:
01 - In a large bowl, mix the white beans, halved cherry tomatoes, diced cucumber, finely sliced red onion, Kalamata olives, and chopped parsley until evenly distributed.
02 - In a small bowl or jar, whisk together the extra-virgin olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, sea salt, and black pepper until the mixture is emulsified.
03 - Pour the prepared dressing over the vegetable mixture and gently toss to thoroughly coat all components.
04 - Sample the salad and adjust the seasoning with additional salt, black pepper, or lemon juice if preferred.
05 - Serve immediately for a fresh texture, or cover and chill for up to 2 hours in the refrigerator to allow the flavors to meld.
# Expert Advice:
01 -
- Nobody ever believes how quickly it comes together nor how satisfying it is—protein-packed yet light on your feet.
- This salad became my go-to after realizing I could prep it in one bowl and still impress friends at impromptu gatherings.
02 -
- If you toss the salad too hard or too early, the beans can break down and make everything mushy.
- I discovered adding the dressing at the last minute keeps the vegetables super crisp—especially on warm days.
03 -
- Never skip fresh lemon juice; bottled just doesn’t sparkle here.
- A tiny pinch of flaky salt sprinkled just before serving is my secret for a finish that pops.