Transport your taste buds to the sunny Mediterranean with this incredibly simple, yet profoundly flavorful, White Bean Salad. It’s the kind of effortlessly elegant dish that’s perfect for everything from a quick weekday lunch to a vibrant addition to a potluck spread. Tender white beans form the perfect canvas for juicy tomatoes, briny olives, and a zesty vinaigrette that ties it all together. This salad is not only packed with plant-based protein and fiber, but it also gets better as it sits, making it the ultimate make-ahead meal!
Ingredients
• 1 lb or 450 g small dried white beans, about 2 cups or 500 ml
• 2 medium tomatoes, coarsely chopped
• ⅓ cup or 50 g finely chopped red onion
• ⅓ to ½ cup or 80 to 120 ml cured black olives, sliced
• 6 Tbs or 90 ml extra virgin olive oil
• 6 Tbs or 90 ml white wine vinegar
• 1 to 2 cloves garlic, minced
• ½ cup or 120 ml chopped fresh parsley, slightly packed
• ¼ tsp or 1.25 ml dried basil, or 1 Tbs fresh
• ¾ tsp or 3.75 ml salt, or more to taste
• Freshly ground black pepper to taste
Instructions
1. First, cook the beans. Rinse the dried beans thoroughly, then place them in a large pot. Cover with several inches of salted water, bring to a rolling boil, then reduce the heat to a gentle simmer. Cook for about 1 hour, or until the beans are perfectly tender. Drain well and set aside to cool slightly.
2. In a large serving bowl, combine the slightly cooled beans with the chopped tomatoes, red onion, sliced olives, olive oil, white wine vinegar, minced garlic, fresh parsley, and basil. Gently toss everything together until well-mixed.
3. Season with salt and pepper. Give it a taste and adjust if needed—it might need an extra pinch of salt! For the best flavor, chill the salad for at least 30 minutes before serving. Enjoy it cold as a refreshing appetizer or a vibrant side dish.
Nutritional Information
• Serving Size: 1 cup (approx.)
• Calories: 280 kcal
• Protein: 12 g
• Fiber: 10 g
• Fat: 14 g
• A great source of plant-based protein, fiber, and iron.
Pro Tips
• In a hurry? Substitute two 15-ounce cans of cannellini or navy beans, rinsed and drained, for the dried beans.
• For the absolute best flavor, make this salad a few hours or even a day ahead. The beans will soak up the delicious vinaigrette as it sits.
• Feel free to customize! Add a handful of crumbled feta, some chopped celery for crunch, or a squeeze of fresh lemon juice to brighten it up.
• Gently mashing about a quarter of the beans before mixing will create a creamier texture for the salad.
FAQ
Q: Is this white bean salad a good source of vegetarian protein
A: Yes, this salad is an excellent source of plant-based protein, with approximately 12 grams per serving. It’s a nutritious and filling option for a vegetarian diet.
Q: Can I make this salad with canned beans instead of dried
A: Absolutely! If you’re in a hurry, you can substitute the dried beans with two 15-ounce cans of cannellini or navy beans. Just be sure to rinse and drain them well before using.
Q: Can I prepare this vegetarian bean salad in advance
A: Yes, this salad is perfect for making ahead. For the best flavor, prepare it a few hours or even a day in advance. This allows the beans to fully absorb the zesty vinaigrette, making it even more delicious.
Q: How can I make this salad creamier without adding dairy
A: For a creamier texture, the recipe suggests gently mashing about a quarter of the cooked beans with a fork before mixing them with the other ingredients. This creates a creamy base for the salad without any dairy.
