Dense White Bean Salad (Mediterranean Diet Friendly)

This dense white bean salad is packed with protein, fiber, and bright flavor, making it a satisfying and effortless meal.

For more Mediterranean diet recipes, check out our Greek-inspired Mediterranean pasta, chopped chickpea salad, creamy red lentil soup, Tuscan cabbage and bean stew.

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Cannellini beans: tender and creamy, perfect for a healthy bean salad. You can use Great Northern beans, butter beans, or navy beans if that’s what you have. Chickpeas also work for a slightly firmer bite.
• Tomatoes: juicy vine or cherry tomatoes add brightness and color. Swap for roasted red peppers or sundried tomatoes if you want deeper, richer flavor.
• Cucumber: brings crunch and freshness. You can use zucchini or celery for a similar texture.
• Scallions: mild and crisp with a bit of onion flavor. Red onion or shallots are great alternatives if you prefer a stronger taste.
• Parsley: adds freshness and a touch of green. Try basil, cilantro, or baby spinach for a different twist on this simple white bean side dish.
• Sun-dried tomatoes in oil: sweet and tangy with intense flavor. Olives or roasted red peppers make good swaps if you’re out.
• Feta cheese: gives a salty, creamy contrast. Crumbled goat cheese, ricotta salata, or even avocado can be used instead for a dairy-free option.

For the Dressing

• Extra virgin olive oil: the heart of the dressing. If you’re low, use avocado oil or a light olive oil.
• Red wine vinegar or lemon juice: adds acidity and balance. White wine vinegar or apple cider vinegar are great substitutes.
• Dijon mustard: adds a tangy kick to the dressing. You can use yellow mustard or a bit of whole-grain mustard for texture.
• Honey: gives subtle sweetness. Maple syrup or agave work beautifully too.
• Dried oregano: a key Mediterranean flavor. Try Italian seasoning or thyme if you like.

In a medium bowl, whisk together olive oil, vinegar, mustard, honey, dried oregano, salt and pepper until smooth and creamy. The honey mustard and olive oil blend into a tangy, slightly sweet base that coats the beans perfectly.

Step 2: Marinate the Beans

Drain and rinse the cannellini beans, then add them to the dressing. Toss gently so every bean is coated. Let them sit while you prep the veggies. Even 10 minutes of marinating helps the beans absorb flavor and lose that canned taste, giving you the best healthy bean salad texture.

Cut the tomatoes into wedges, dice the cucumber, thinly slice the scallions, and chop both the sun-dried tomatoes and parsley. Add everything to a large mixing bowl. If you like, crumble in some feta for extra creaminess and protein.

Step 4: Combine and Serve

Pour the marinated beans and dressing over the veggies, then toss until everything is evenly coated and glossy. Finish with a sprinkle of paprika or chili flakes for a little extra color and kick if you like. Serve your quick protein packed salad right away or chill it for later. It’s even tastier once the flavors meld.

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If you tried this Dense White Bean Salad or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!