Aegean Bean Radiance: A Fresh Herb & Tomato Salad
Experience a burst of coastal sunshine! This vibrant bean salad combines creamy cannellini, juicy tomatoes, and fresh dill with a zesty lemon dressing. It's a refreshing addition to any meal, perfect as a hearty side or a light, satisfying lunch.
Servings 6
Calories 350kcal
Equipment
- Large mixing bowl
- Sharp knife
- Cutting surface
- Microplane grater (for garlic and lemon zest)
- Small whisk or lidded jar (for dressing)
- Can opener
- Colander
Ingredients
Pantry:
- Approx. 42 ounces about 1.2 kg cannellini beans, rinsed and thoroughly drained (preferably low-sodium for a controlled sodium content)
- 2 ¾ tablespoons approx. 41 ml extra virgin olive oil
- 2 ¾ tablespoons approx. 41 ml fresh lemon juice (from 1-2 medium lemons)
- Zest of 1 medium lemon
- ½ teaspoon dried oregano
- ⅓ teaspoon fine sea salt or to taste
- ⅓ teaspoon freshly ground black pepper or to taste
Produce:
- 3 medium cloves garlic finely grated or pressed
- 1 ½ pints approx. 3 cups / 450g cherry tomatoes, halved (or quartered if large)
- 1 ⅓ cups approx. 30-35g loosely packed fresh dill, finely chopped
- ⅓ cup approx. 50g thinly sliced red onion
Dairy:
- 3 ounces approx. 85g firm feta cheese, crumbled
Instructions
- Aromatic Bean Foundation: Gently place the rinsed and drained cannellini beans into your large mixing bowl. Add the thinly sliced red onion over the beans, allowing them to begin acquainting.
- Zesty Elixir Crafting: In a small bowl or jar, combine the extra virgin olive oil, fresh lemon juice, lemon zest, grated garlic, dried oregano, fine sea salt, and freshly ground black pepper. Whisk vigorously or shake in a sealed jar until the mixture is well combined.
- Garden Prep: Carefully halve or quarter the cherry tomatoes. Finely chop the fresh dill, ensuring stems are removed.
- Initial Harmony: Introduce the prepared cherry tomatoes and chopped fresh dill to the bowl with the beans and red onion. Gently stir to distribute the ingredients.
- Dressing Unification: Give your zesty elixir a final, quick whisk. Pour it evenly over the bean and vegetable mixture. Using a large spoon or spatula, gently fold all components together, ensuring everything is lightly coated without mashing the beans.
- Feta Finale & Flavor Meld: Sprinkle the crumbled feta cheese over the salad. Lightly toss once more. Cover the bowl and allow the salad to rest at room temperature for at least 10 minutes, or in the refrigerator if you prefer it chilled, for the flavors to integrate beautifully. Serve.
Notes
Chef Notes
Storage Savvy: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and improve by the second day. Give it a gentle stir before re-serving.Ingredient Swaps & Twists:
- Bean Variety: Great Northern beans or chickpeas would also be delightful in place of cannellini.
- Herbaceous Notes: Fresh mint or flat-leaf parsley can be used as an alternative to dill, or in combination.
- Vinegar Pop: If fresh lemons are not on hand, a good quality red wine vinegar or white balsamic vinegar can be substituted for the lemon juice – start with 2 tablespoons and adjust to your preference.
- Spice It Up: For a gentle warmth, consider adding a pinch of Aleppo pepper or red pepper flakes to the dressing.
Troubleshooting Tips:
- Onion Alert: If your red onion seems particularly strong, mellow its flavor by soaking the thin slices in ice water for 10–15 minutes. Drain thoroughly before adding to the salad.
- Creaminess Boost: For an extra creamy base, mash about ½ cup of the drained beans until mostly smooth and stir into the dressing before combining with the salad.
Nutrition (per serving, approx.):
- Calories: 350 kcal
- Protein: 17.5 g
- Carbs: 49 g
- Fat: 10 g (Sat Fat 3 g)
- Fiber: 14.5 g
- Sugar: 4 g
- Sodium: 390 mg
- Cholesterol: 6 mg
- Potassium: 810 mg