Save This Mediterranean white bean salad with feta makes weeknight eating a breeze with its bold flavors and effortless assembly. With creamy white beans as the base and a medley of crisp vegetables, tart feta, and an herby lemon-oregano dressing, it is the dish I turn to when I need something fresh yet filling. Whether you are feeding a crowd, packing a work lunch, or searching for a protein boost after a busy day, this salad shines with minimal prep.
I first brought this salad to a summer picnic and it disappeared before anything else. Now, I keep cans of beans and some feta on standby just for days when I need something fast and delicious.
Ingredients
- White beans: such as cannellini or butter beans provide creamy texture and are loaded with plant-based protein Look for beans with a firm skin and no mushiness
- Feta cheese: brings salty tangy flavor Use a creamy block-style feta whenever possible for rich flavor
- Cucumber: adds refreshing crunch A firm cucumber gives the best bite
- Cherry tomatoes: offer juicy sweetness and a burst of color Go for ripe yet firm tomatoes
- Red onion: brings sharpness and color Slice thin for milder taste
- Red bell pepper: adds sweetness and vibrant color Pick a pepper that feels heavy for its size and looks glossy
- Kalamata olives: contribute briny depth Choose whole pitted olives packed in brine for best flavor
- Fresh parsley: is for brightness and herbaceous lift Use flat-leaf for bolder flavor
- Fresh mint: is optional but gives a cool aromatic note Look for crisp unblemished leaves
- Extra-virgin olive oil: gives rich silky mouthfeel Select a peppery or fruity EVOO for best result
- Fresh lemon juice: delivers tangy acidity Use freshly squeezed juice for zestier flavor
- Dried oregano: is classic Mediterranean herb Look for vibrant green color and strong aroma
- Salt: intensifies all the fresh elements
- Freshly ground black pepper: brings gentle heat and aroma Grind just before using
Instructions
- Prep and Combine Core Salad Ingredients:
- Drain and rinse white beans thoroughly under cold water This keeps the beans from tasting metallic and removes excess salt In a large salad bowl gently combine the beans with the diced cucumber halved cherry tomatoes finely chopped red onion diced red bell pepper and sliced Kalamata olives Mix gently to avoid smashing the beans
- Make the Lemon Herb Dressing:
- In a small bowl or a lidded jar whisk together the extra-virgin olive oil fresh lemon juice dried oregano salt and freshly ground black pepper Whisk until fully emulsified so the dressing becomes slightly thick and uniform
- Dress the Salad:
- Pour the dressing evenly over the salad mixture in the bowl Toss gently using large spoons or clean hands so everything is coated but the beans do not break down
- Finish with Feta and Fresh Herbs:
- Add the crumbled feta cheese and sprinkle with chopped parsley and mint if using Toss one more time very lightly to integrate the cheese and herbs evenly through the salad
- Taste and Adjust:
- Taste a spoonful Adjust salt or lemon if needed according to your preference Serve the salad immediately for the brightest flavor or refrigerate for up to two days to let the flavors deepen
Pin it I absolutely love the salty creaminess feta brings when it soaks up the dressing It is the first thing my kids scoop onto their plates and it turns a simple bean salad into something craveable All my favorite summer nights involve this salad and a loaf of warm bread at the table
Storage Tips
Keep leftovers in an airtight container in the fridge and they stay fresh and crisp for up to two days The dressing keeps the vegetables from wilting but after two days the beans begin to soften For lunchboxes or picnics pack the dressing separately and toss just before eating for the freshest texture
Ingredient Substitutions
For a dairy free option use a firm vegan cheese or leave out the feta and add extra olives Chopped sun-dried tomatoes or roasted red peppers make fun swaps Mint can be replaced with fresh dill for a different herb flavor If you do not have cannellini beans try butter beans or navy beans
Serving Suggestions
This salad is bright enough to enjoy solo but makes a fantastic side next to grilled seafood or roasted chicken For a hearty meal serve with whole wheat pita or toss over a bed of arugula When I serve it for guests I add a platter of hummus and some crisp pita chips for dipping
Cultural Context
The flavors and ingredients come straight from the Mediterranean coastline with its focus on vegetables beans healthy fats and punchy herbs Dishes like this are common at Greek and Turkish family tables where beans form the backbone of hearty salads served all year Eating this connects me to my Greek grandmother who always tossed fresh herbs into every salad
Seasonal Adaptations
Add baby spinach or arugula in spring for even more greens Swap cherry tomatoes for roasted bell peppers in colder months Mix in grilled zucchini for a late summer version
Success Stories
Friends who said they were not bean lovers always ask for seconds after trying this dish I have even doubled the recipe for potlucks and it kept its crunch and flavor Every batch tastes a little different depending on the vegetables I have on hand
Freezer Meal Conversion
While this salad is not freezer friendly the dressing can be made ahead and frozen in small portions When you are short on time just thaw the dressing make the salad fresh and toss together right before serving
Pin it This salad is sure to become your go-to for fast healthy meals. Enjoy all the flavors of the Mediterranean any night of the week!
Frequently Asked Questions
- → Can I use different beans?
Absolutely. Cannellini, butter beans, or even chickpeas work well, depending on your preference or pantry.
- → How can I make it dairy-free?
Simply swap the feta for your favorite vegan cheese or omit it entirely for a dairy-free variation.
- → How long does it keep fresh?
It stays crisp and flavorful in the fridge for up to 2 days. Add fresh herbs just before serving for best results.
- → What proteins can I add?
Grilled chicken or canned tuna are great options for extra protein, but for a vegetarian twist, add more beans.
- → Which bread pairs well?
Whole grain bread or pita makes a hearty addition, perfect for a fulfilling meal or packed lunch.
- → Is it allergen-friendly?
It contains dairy and may have gluten if beans are processed in shared facilities. Always check ingredient labels.