Mediterranean White Bean Feta (Printable Version)

Creamy beans, crisp vegetables, and feta combine for a flavorful vegetarian Mediterranean dish.

# Components:

→ Beans & Cheese

01 - 2 cans (15 oz each) white beans, drained and rinsed
02 - 5.3 oz feta cheese, crumbled

→ Vegetables

03 - 1 medium cucumber, diced
04 - 7 oz cherry tomatoes, halved
05 - 1 small red onion, finely chopped
06 - 1 small red bell pepper, diced
07 - 2 oz pitted Kalamata olives, sliced
08 - 2 tablespoons fresh parsley, chopped

→ Dressing

09 - 3 tablespoons extra-virgin olive oil
10 - 1.5 tablespoons freshly squeezed lemon juice
11 - 1 teaspoon dried oregano
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper

# Directions:

01 - In a large salad bowl, mix white beans, cucumber, cherry tomatoes, red onion, red bell pepper, olives, and parsley until well distributed.
02 - In a small mixing bowl, whisk together olive oil, lemon juice, dried oregano, salt, and black pepper until the mixture emulsifies.
03 - Pour the dressing over the bean and vegetable mixture and toss gently to evenly coat the ingredients.
04 - Sprinkle crumbled feta cheese on top and toss briefly to distribute without breaking up the feta too much.
05 - Taste for seasoning and adjust if required. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

# Expert Tips:

01 -
  • Uses simple pantry beans and fresh vegetables for quick prep
  • Perfect for vegetarians and naturally gluten free
  • No cooking required and ready in about 15 minutes
  • Budget friendly and made entirely under ten euros
02 -
  • High in protein vegetarian and packed with fiber
  • No gluten containing ingredients so it is celiac friendly
  • Excellent for meal prep stays fresh in the fridge two to three days
03 -
  • Rinse canned beans very well to remove excess salt and starch This keeps the salad bright and prevents it from becoming heavy
  • Always taste after adding feta before seasoning as feta can make the salad saltier than expected
  • If you want deeper flavor let the finished salad sit for twenty to thirty minutes covered in the fridge then bring to room temperature before serving
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