Greek White Bean Salad (Bright, Chopped & Mediterranean)

Travel-Inspired: I first fell for this Greek white bean salad at a sun-faded taverna near the Thessaloniki market. The cook whisked a lemony dressing right in a metal bowl, tossed in cool cucumbers and sweet tomatoes, then folded in creamy cannellini like it was second nature. I came home determined to bottle that memory—and this is my fresh, weeknight version.

Why You’ll Love This Mediterranean White Bean Salad

  • Fast & feel-good: 15-ish minutes to a healthy Greek lunch salad that tastes restaurant-fresh.
  • Protein-forward & meatless: Beans + feta = a high-protein vegetarian salad that actually satisfies.
  • Make-ahead magic: Stays crisp and bright—perfect as a meal-prep Mediterranean salad for busy weeks.

The Ingredients You’ll Need

This recipe leans on pantry staples with a few produce stars. Here’s the lineup for a vibrant Greek bean salad:

  • Cannellini (or great northern) beans — tender and creamy; drain, rinse, and pat very dry.
  • English cucumber — cool crunch without the seeds.
  • Cherry or grape tomatoes — sweet pops of color; halve just before tossing.
  • Red bell pepper & red onion — classic white bean Greek salad aromatics.
  • Feta — salty, creamy crumbles that won’t get lost.
  • Kalamata olives & capers — briny depth.
  • Lemon zest + red wine vinegar + extra-virgin olive oil — your bright, balanced vinaigrette.
  • Dried thyme, sumac, sea salt, black pepper, parsley, and mint — the herbal finish.

Ingredient note: If you’re aiming for a gluten-free Greek bean salad, all items here are naturally gluten-free—just confirm labels on beans, capers, and feta.

The Secrets to Success

  • Dry everything. Moist beans = watered-down flavor. Rinse, then blot until matte for dressing that clings.
  • Quick-pickle the onion. A 1-minute toss with vinegar and salt tames sharpness and infuses the whole salad.
  • Dress in two waves. Coat beans first, then add veggies and the rest of the dressing. It prevents sogginess and makes this a truly low-calorie Greek bean salad that still tastes luxurious.

Step-by-Step: Greek White Bean Salad Recipe

  1. Rinse & dry: Drain beans, rinse under cold water, and pat very dry.
  2. Soften the onion: In a large mixing bowl, toss sliced red onion with 1 tablespoon red wine vinegar and a pinch of salt. Let stand while you prep.
  3. Whisk the vinaigrette: In a small bowl, whisk olive oil, remaining vinegar, lemon juice, lemon zest, thyme, sumac, black pepper, and a pinch of salt.
  4. Gloss the beans: Add beans to the onions and pour in about ¾ of the dressing. Fold gently until lightly coated.
  5. Add the color: Stir in cucumber, tomatoes, bell pepper, capers, and half the olives. Add remaining dressing and toss to coat.
  6. Finish: Fold in feta, parsley, and mint. Taste, then adjust salt, pepper, or acid. Top with remaining olives and a few feta crumbles.

Pro tip: If serving later, keep feta and herbs separate and fold in right before eating for the best texture.

Serving Suggestions

  • Scoop over chopped romaine for a heartier Mediterranean white bean salad bowl.
  • Pair with grilled chicken, shrimp, or salmon for an easy healthy Greek lunch salad plate.
  • Tuck into warm pitas with extra cucumber and a swipe of tzatziki for a picnic-ready meal.

Expert Tips & Smart Swaps

  • Beans: No cannellini? Use great northern or chickpeas for a slightly nuttier Greek bean salad.
  • Dairy-free: Skip feta and add diced avocado right before serving for creaminess.
  • More bite: A pinch of crushed chili or extra sumac brightens without extra calories.
  • Keep it crisp: Salt tomatoes lightly and drain for a minute if they’re especially juicy.

Frequently Asked Questions

1.Can I use dried beans?

Yes. Cook until tender but not mushy, then cool completely. You’ll need about 2 ¾ cups cooked beans to match the recipe.

2.How long does it keep?

Up to 3 days refrigerated. For best texture, add herbs and feta just before serving—ideal for meal-prep Mediterranean salad routines.

3.Is this truly gluten-free?

It is, provided you use certified gluten-free pantry items. This is a naturally gluten-free Greek bean salad that works for mixed-diet households.

Warm & Encouraging Conclusion

If you’ve been craving something bright, crunchy, and genuinely satisfying, this Greek white bean salad might just become your new default. It’s the kind of bowl that makes weeknights feel special and weekends feel effortless—exactly the way Mediterranean food should.

Bright Greek-Style White Bean Chopped Salad

Tossed in a lemony-herb vinaigrette, this crunchy, protein-friendly salad brings all your favorite Greek flavors—fast. Juicy tomatoes, cool cukes, briny olives, and creamy feta make every bite pop.
Course Main Course, Side Dish
Cuisine Mediterranean-Inspired
Keyword Greek white bean salad, Quick 15-minute Greek salad, White bean Greek salad
Prep Time 18 minutes
Resting Time 10 minutes
Total Time 28 minutes
Servings 6
Calories 274kcal

Equipment

  • Wide, chilled metal mixing bowl
  • Fine-mesh strainer
  • Microplane or zester
  • Chef’s knife and large cutting board
  • Silicone spatula or salad spoons

Ingredients

Pantry

  • 2 ¾ cups cooked cannellini beans about 1⅔ drained 15-oz cans / ~460 g, rinsed and patted dry
  • 2 tbsp capers drained (plus 1 tsp caper brine, optional)

Proteins

  • ¾ cup crumbled feta cheese about 110 g

Produce

  • 1 long English cucumber seeded and ½-inch diced (about 2 ⅔ cups / 350 g)
  • 2 cups cherry or grape tomatoes halved (300 g)
  • ¾ medium red bell pepper ½-inch diced (about 1 cup / 130 g)
  • cup very thinly sliced red onion
  • 1 tbsp finely chopped fresh parsley
  • 1 tbsp finely chopped fresh mint
  • ½ tsp finely grated lemon zest

Liquids

  • cup extra-virgin olive oil 80 mL
  • 3 tbsp red wine vinegar 45 mL
  • 1 tbsp fresh lemon juice 15 mL

Seasonings

  • ½ tsp dried thyme
  • ½ tsp ground sumac or ¼ tsp mild chili flakes
  • ¾ tsp fine sea salt or to taste
  • ½ tsp freshly ground black pepper

Garnish

  • ½ cup chopped Kalamata olives pitted (80 g)
  • Extra herbs and feta to finish optional

Instructions

  • Rinse & Ready (3 min) : Drain beans in a fine-mesh strainer, rinse under cold water, then pat very dry with towels so the vinaigrette clings well.
  • Cure the Crunch (5 min) : In the chilled bowl, toss the sliced onion with 1 tbsp vinegar and a pinch of salt. Let stand while you prep the veggies to soften sharpness and add brightness.
  • Blend the Bright (2 min) : Whisk olive oil, remaining vinegar, lemon juice, thyme, sumac, black pepper, and lemon zest. Stir in optional 1 tsp caper brine.
  • Fold & Fluff (4 min) : Add beans to the bowl with onions; pour in ¾ of the dressing. Fold gently until beans look lightly glossy.
  • Load the Color (3 min) : Add cucumber, tomatoes, bell pepper, capers, and half the olives. Fold in the remaining dressing until evenly coated.
  • Creamy Finish (1–2 min) : Sprinkle in feta, parsley, and mint. Toss once or twice so the feta stays craggy and visible.
  • Rest & Refresh (10 min, optional) : Let sit 10 minutes (room temp or lightly chilled) to meld flavors. Taste and adjust seasoning before serving. Top with remaining olives and a few feta crumbles.

Notes

Storage:
Refrigerate in an airtight container up to 3 days. For best texture, fold in herbs and feta just before serving.
Swaps:
Chickpeas or great northern beans work well; green olives for Kalamata; goat cheese for feta; add chopped artichoke hearts for extra brine.
Make-Ahead:
Dice cucumbers and peppers up to a day ahead; keep tomatoes uncut until serving to avoid excess juices.
Fix-Its:
If watery, be sure beans and cucumbers are well-dried and salt tomatoes lightly to draw off excess juice.

Nutrition (per serving, approx.)

  • Calories: 274 kcal
  • Total Fat: 18.1 g
  • Saturated Fat: 4.5 g
  • Trans Fat: 0.0 g
  • Polyunsaturated Fat: 1.6 g
  • Monounsaturated Fat: 10.6 g
  • Cholesterol: 16 mg
  • Sodium: 534 mg
  • Total Carbohydrate: 21.1 g
  • Dietary Fiber: 6.9 g
  • Total Sugars: 4.5 g
  • Includes Added Sugars: 0 g
  • Net Carbohydrates: 14.2 g
  • Protein: 9.1 g
  • Vitamin D: 0 mcg
  • Calcium: 157 mg
  • Iron: 3.1 mg
  • Potassium: 550 mg
  • Vitamin C: 39 mg
Nutrient estimates are calculated from standard (USDA-style) entries for the listed weights and may vary with brands and exact yields.

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