White Bean and Chickpea Salad
Bright, fresh, and loaded with wholesome ingredients, this White Bean and Chickpea Salad is a quick and nutritious dish that’s perfect for lunch, dinner, or meal prep. Featuring tender white beans and chickpeas, crisp cucumber, juicy cherry tomatoes, and the zesty bite of red onion, this salad is tossed with a tangy lemon-Dijon vinaigrette that’s subtly sweetened with honey or maple syrup for a vegan twist. Fresh parsley adds a vibrant herbaceous note, while optional crumbled feta cheese provides a creamy, savory finish. Ready in just 15 minutes with no cooking required, this Mediterranean-inspired salad is as versatile as it is flavorful—serve it chilled as a refreshing side dish, or enjoy it as a light, protein-packed main course. Perfect for warm weather gatherings or healthy meal prep, this recipe is proof that simplicity can be deliciously satisfying!
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Recipe Information
Ingredients
- 1 can (15 oz) Canned white beans (e.g., cannellini or great northern beans), drained and rinsed
- 1 can (15 oz) Canned chickpeas (garbanzo beans), drained and rinsed
- 1.5 cups Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 0.5 medium Red onion, finely chopped
- 0.5 cup Fresh parsley, chopped
- 0.5 cup Feta cheese, crumbled (optional)
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey (or maple syrup for a vegan option)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
In a large mixing bowl, combine the drained and rinsed white beans and chickpeas.
Add the halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped fresh parsley to the bowl.
If using, add the crumbled feta cheese for extra flavor.
In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey (or maple syrup), salt, and black pepper to create the dressing.
Pour the dressing over the bean mixture and gently toss until everything is evenly coated.
Taste the salad and adjust the seasoning with additional salt or pepper if needed.
Serve immediately for a fresh taste, or refrigerate for 30 minutes to allow the flavors to meld beautifully.
Garnish with extra parsley or feta cheese, if desired, before serving.
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 894 mg | 39% | |
| Total Carbohydrate | 40.0 g | 15% | |
| Dietary Fiber | 9.7 g | 34% | |
| Total Sugars | 8.9 g | ||
| Protein | 15.4 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 269 mg | 21% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 933 mg | 20% | |
*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.
