This Mediterranean white bean salad is fresh, bright, light, vegetarian (or easily made vegan), and comes together in minutes. A healthy one-bowl recipe, perfect as a side or to bring to barbecues.
Serve this salad as part of a selection of dishes with crusty bread to mop up the delicious dressing. It also works well as a main when paired with garlic bread or as part of a larger spread alongside other salads.
Why you’ll love it:
- Super quick and easy to prepare.
- Simple, fresh flavors that really sing together.
- Flexible—you can adapt ingredients to suit your taste.
- Family-friendly and kid-approved.
Ingredients and substitutions
This is a forgiving recipe with a few easy swaps if you don’t have everything on hand. See the suggested alternatives below.
Fresh herbs: Use basil for a bright, sweet note or parsley for a cleaner herbaceous flavor. Other fresh herbs work too.
Cannellini beans: Any small white cooked beans (cannellini, navy, or Great Northern) are ideal. Avoid very large beans that won’t absorb the dressing as well.
Olives: Green pitted olives add a milder bite; black olives (such as kalamata) add color contrast and a deeper flavor.
Vinegar: Red wine vinegar is traditional and bright. White wine vinegar, apple cider vinegar with a splash of balsamic, or a mild vinegar blend will work in a pinch.
Garlic: Fresh crushed garlic is best for the dressing—don’t substitute powdered garlic. If you don’t have a press, finely chop the clove and mash it with a mortar and pestle or rub with a pinch of coarse salt.
Salt: Use the amount suggested or a low-sodium alternative. The salad tastes different after chilling, so wait until after it rests before making final salt adjustments.
Feta: Crumble into large pieces or coarsely cube so the texture stands up to the dressing. Omit for vegan versions or swap with a plant-based cheese.
Bell pepper: Use green or red according to preference—both work well.
Olive oil: Choose a good quality extra virgin or fruity olive oil. Avoid substituting with other oils for best flavor.
Onion: Red onion is milder; use yellow onion, shallots, or the white part of spring onions for a sharper bite.
Tomatoes: Use ripe, firm tomatoes or substitute about 6–8 chopped cherry tomatoes per large tomato.
Variations
Greek-style
Use kalamata olives, add a cup of chopped cucumber, a teaspoon of dried oregano, and green bell pepper.
Italian-style
Add a dash of balsamic vinegar, use sun-dried tomatoes, black olives, fresh basil, and small mozzarella balls.
Pasta salad
Stir in 1–2 cups of cooked pasta and two tablespoons of mayonnaise. Add an extra clove of crushed garlic for more punch.
Spanish-style
Omit the herbs, olives, and feta and serve with plenty of crusty bread to soak up the juices.
How to make it
A little chopping is all it takes. Whether your beans are canned, jarred, or homemade, rinse and drain them well and place them in a large bowl. Finely chop the onion, bell pepper, and seeded tomatoes and add to the bowl. Thinly slice the olives and add them with the salt and crushed garlic.
If you don’t have a garlic press, finely chop the garlic and grind it with a mortar and pestle or mash it with a pinch of salt before adding to the dressing.
Pour the olive oil and vinegar over the salad ingredients—there’s no need to premix the dressing. Mix everything gently so the beans and vegetables are evenly coated. Roughly crumble or chop the feta and scatter it on top; then gently toss to distribute without breaking it up too much.
Finely chop the basil or chosen herbs and fold them into the salad. Cover and chill for at least one hour to allow the flavors to develop fully. Serve chilled or at cool room temperature.
Enjoy!
FAQs
Store the salad tightly covered in the refrigerator for up to five days. The flavors deepen as it rests.
Freezing is not recommended; the beans and fresh vegetables change texture and become unpleasant when thawed.
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📖 Recipe
Easy Mediterranean White Bean Salad
A nutritious, filling Mediterranean-style white bean salad that’s vegetarian and easily made vegan. It comes together in minutes and is perfect served with crusty bread to soak up the simple olive oil and vinegar dressing.
10 minutes
10 minutes
Ingredients
- 14oz (400g) white beans, drained weight
- 1 small onion, chopped finely
- 1 bell pepper (green or red), chopped finely
- 2 large tomatoes, seeded and chopped finely
- ½ cup stoned black olives
- ¼ cup olive oil
- 5 tablespoons red wine vinegar
- ½ teaspoon salt
- 1 large clove garlic, crushed
- Feta, ⅓ cup, crumbled or chopped (65g) — optional for vegan
- Large handful fresh herbs (preferably basil or parsley)
Instructions
- Drain and rinse the beans and add to a large bowl.
- Finely chop the onion, pepper, and tomatoes and add to the beans.
- Slice the olives and add them to the bowl.
- Pour in the olive oil and red wine vinegar, add the crushed garlic and salt, and mix well.
- Crumble the feta into large pieces or roughly chop and add; toss gently to avoid breaking it up.
- Finely chop the herbs, fold them in, cover, and chill for at least one hour to let the flavors meld.
- Serve chilled or at cool room temperature. Enjoy.
Notes
Prefer cannellini or navy beans for best texture, but butter beans or Great Northern beans are fine. If you don’t have red wine vinegar, mix 2 tablespoons balsamic with 3 tablespoons white wine vinegar as a substitute.
Nutrition Information
Yield
6
Serving Size
1
Amount Per Serving
Calories 179
Total Fat 12g
Saturated Fat 3g
Trans Fat 0g
Unsaturated Fat 9g
Cholesterol 7mg
Sodium 485mg
Carbohydrates 15g
Fiber 3g
Sugar 6g
Protein 4g