White Bean Salad
Bright, fresh, and impossibly simple to prepare, this White Bean Salad is a stunning medley of wholesome ingredients and vibrant flavors. Featuring protein-packed white beans, juicy cherry tomatoes, crunchy cucumber, and zesty red onion, this salad is brought to life with a tangy lemon and olive oil dressing infused with garlic and parsley. Ready in just 15 minutes and requiring no cooking, this dish is perfect for meal prepping, quick lunches, or refreshing side dishes. Optional crumbled feta cheese adds a creamy finish, while the salad can be served chilled or at room temperature for ultimate flexibility. Packed with Mediterranean-inspired goodness, this healthy and gluten-free recipe is sure to become a staple!
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Recipe Information
Ingredients
- 2 15-ounce cans canned white beans
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.5 cup parsley
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 large garlic cloves
- 0.5 cup feta cheese (optional)
Instructions
Drain and rinse the canned white beans under cold water to remove any excess salt and preservatives. Set aside to drain completely.
Slice the cherry tomatoes in half. Peel the cucumber and cut it into small cubes. Chop the red onion finely. Roughly chop the parsley leaves. Set all the chopped vegetables aside.
In a large mixing bowl, combine the drained white beans, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper until well combined.
Finely mince the garlic clove and add it to the dressing. Stir to incorporate.
Pour the dressing over the white bean and vegetable mixture. Toss gently to coat all the ingredients evenly with the dressing.
If using, crumble the feta cheese on top of the salad and gently toss again.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together, although it can be served immediately if desired.
Serve chilled or at room temperature, garnished with additional parsley if desired.
Nutrition Facts
Calories |
553 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 1321 mg | 57% | |
| Total Carbohydrate | 73.0 g | 27% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 7.4 g | ||
| Protein | 28.5 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 344 mg | 26% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1355 mg | 29% | |
*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.
