Mediterranean White Bean Salad with Balsamic Caramelized Onions
This Mediterranean White Bean Salad with Balsamic Caramelized Onions is a vibrant, flavor-packed dish perfect for a nutritious lunch or a refreshing side. Tender cannellini beans are paired with crisp cucumbers, juicy cherry tomatoes, and tangy feta cheese, creating a harmonious blend of textures. The star of the salad is the balsamic caramelized onions, which add a touch of sweetness and depth. A zesty dressing of lemon juice, extra virgin olive oil, garlic, and oregano ties everything together beautifully. Bursting with Mediterranean flavors, this quick and easy salad is ready in just 30 minutes and can be served immediately or chilled for maximum flavor. It's a vegetarian and protein-rich option that celebrates fresh, wholesome ingredients.
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Recipe Information
Ingredients
- 2 cups canned white beans
- 1 medium red onion
- 2 tablespoons balsamic vinegar
- 3 tablespoons extra virgin olive oil
- 1 cup fresh parsley
- 1 tablespoon lemon juice
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 cup feta cheese
- 1 clove garlic
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned white beans under cold water. Place them in a large mixing bowl and set aside.
Finely dice the red onion. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the diced red onion and a pinch of salt. Cook, stirring occasionally, for 10-12 minutes until the onions are soft and caramelized.
Add 2 tablespoons of balsamic vinegar to the skillet with the caramelized onions. Stir and cook for another 2 minutes until the vinegar reduces slightly. Remove from heat and allow to cool.
Chop the fresh parsley, cherry tomatoes (halved), and cucumber (quartered and sliced). Mince the garlic.
Add the chopped parsley, tomatoes, cucumber, and garlic to the bowl with the white beans.
Crumble the feta cheese over the salad.
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lemon juice, dried oregano, salt, and black pepper.
Pour the dressing over the salad and gently toss until everything is well coated.
Once the caramelized onions have cooled, add them to the salad and fold gently.
Taste and adjust seasoning if needed with additional salt or lemon juice.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld together. Enjoy!
Nutrition Facts
Calories |
1336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3340 mg | 145% | |
| Total Carbohydrate | 151.1 g | 55% | |
| Dietary Fiber | 33.3 g | 119% | |
| Total Sugars | 26.0 g | ||
| Protein | 56.0 g | 112% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 849 mg | 65% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 3355 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
