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–+ servings
Fresh dense white bean salad with olive oil drizzle and crusty bread on the side.

Dense White Bean Salad (Mediterranean Diet Friendly)

Prep Time: 16 minutes
Cook Time: 0 minutes
Total Time: 16 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 cans cannellini beans 15 oz / 400 g each can - drained and rinsed - or 3 cups / 460 g cooked white beans
  • 2 vine tomatoes cut into wedges
  • 1½ cups (200 g) cucumber diced
  • 3 green onions thinly sliced
  • ½ cup (80 g) sun-dried tomatoes in oil drained and chopped
  • ½ cup (1 handful) flat-leaf parsley chopped
  • 4 ounces (110 g) feta cheese optional - crumbled

For the Dressing

  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar sub apple cider vinegar or lemon juice
  • 1 tablespoon Dijon mustard or yellow mustard
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon dried oregano
  • ½ teaspoon salt or more to taste + black pepper

  • Make the Dressing: In a medium bowl, whisk together 4 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and pepper until smooth and creamy.
    Step 1 Whisking olive oil mustard and honey to make dressing for white bean salad.
  • Marinate the Beans: Drain and rinse 2 cans cannellini beans, then stir them into the dressing. Toss gently and let sit for about 10 minutes so the beans absorb flavor.
    Step 2 Cannellini beans marinating in honey mustard dressing for extra flavor.
  • Prep the Veggies: Cut 2 vine tomatoes into wedges, dice 1½ cups cucumber, slice 3 green onions, and chop ½ cup sun-dried tomatoes in oil and ½ cup flat-leaf parsley. Add everything to a large bowl. Crumble in 4 ounces feta cheese if using.
    Step 3 Chopped tomatoes cucumber and herbs in a large bowl for white bean salad.
  • Combine and Serve: Add the marinated beans and dressing to the veggies, toss well, and sprinkle with paprika or chili flakes if you like a little kick. Serve right away or chill for later.
    Step 4 Tossing white beans and veggies together until coated and ready to serve.
Substitutions
  • Cannellini beans → Great Northern beans, butter beans, navy beans, or chickpeas for a firmer texture.
  • Tomatoes → Cherry tomatoes or roasted red peppers.
  • Cucumber → Zucchini or celery for a similar crunch.
  • Scallions → Red onion or shallots for a stronger taste.
  • Parsley → Basil, cilantro, or baby spinach for a fresh twist.
  • Sun-dried tomatoes in oil → Olives or roasted red peppers for a savory swap.
  • Feta cheese → Goat cheese, ricotta salata, or avocado for a dairy-free option.
  • Red wine vinegar or lemon juice → White wine vinegar or apple cider vinegar for a similar tang.
  • Dijon mustard → Yellow mustard or whole-grain mustard for extra texture.
  • Honey → Maple syrup or agave for natural sweetness.
  • Dried oregano → Italian seasoning or thyme for a different herbal note.
 
Tips
  • Rinse the beans well to boost flavor and remove any starchy liquid.
  • Marinate the beans for at least 10 minutes so they soak up the tangy honey mustard dressing.
  • Use good quality olive oil for a smooth, rich taste.
  • Chop veggies evenly for the perfect mix of color and texture in every bite.
  • Taste and adjust before serving with a splash of vinegar, salt, or pepper if needed.
  • Serve with warm crusty bread for a cozy Tuscan-style meal.
  • Make it ahead for an easy white bean lunch idea that tastes even better the next day.
Storage
Store the salad in an airtight container in the fridge for up to 3 days or freeze it for up to 2 months.
 
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