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A fresh White Bean Salad with arugula, cherry tomatoes, white beans, cucumber, red onion, feta cheese, and capers on a striped cloth. A fork rests on the plate; dressing is in a small jug nearby.

White Bean Salad

Chef Jenn
White Bean Salad is a refreshing and hearty dish packed with protein-rich white beans, crisp veggies, and a zesty lemon dressing. Perfect for a light lunch, a healthy side, or a potluck addition, this vibrant salad brings Mediterranean flavors to your table.
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Prep Time 10 minutes
Total Time 10 minutes
Course Salad, Side Dish
Cuisine American, Mediterranean
Servings 6 servings
Calories 169 kcal

Ingredients
  

  • 15 ounces white beans
  • ½ cup cherry tomatoes cut in half
  • ¼ red onion
  • ¼ cup fresh parsley
  • ¼ cup cucumber peeled and scooped out the seeds
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon red pepper flakes optional
  • 1 teaspoon capers optional
  • ¼ cup feta cheese crumbled, optional
  • 2 cups arugula or you can use any mixed greens

Instructions
 

  • Combine the white beans, cherry tomatoes, red onion, parsley, and cucumber.
  • Whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, black pepper, and red pepper flakes until well combined.
  • Pour the dressing over the bean mixture and toss gently to coat.
  • Mix in the capers and feta cheese, if using.
  • Refrigerate for at least 15 minutes to allow the flavors to develop.
  • Serve the salad over a bed of arugula and enjoy it chilled or at room temperature.

Notes

Chef Jenn's Tips

  • For the best flavor, let the salad marinate in the fridge for an hour or even overnight.
  • Prefer a milder green? Swap the arugula for spinach or mixed greens.
  • For a more tangy dressing, add an extra squeeze of lemon or a splash of red wine vinegar.
  • Chickpeas make a great substitute for white beans if you’re looking to mix things up.

Nutrition

Serving: 1cupCalories: 169kcalCarbohydrates: 21gProtein: 8gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 6mgSodium: 294mgPotassium: 489mgFiber: 5gSugar: 2gVitamin A: 486IUVitamin C: 9mgCalcium: 114mgIron: 3mg

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed.

Keyword easy summer salad, healthy bean salad, Mediterranean salad, White Bean Salad
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