Mediterranean White Bean Salad | Heart-Healthy 10 Minute Recipe

This Mediterranean white bean salad is what healthy and delicious food is all about. We’re talking a ton of great flavors, simple everyday ingredients, and all done in about 10 minutes. Serve it as a side next to some BBQ or even as a main course, as it certainly has enough protein.

To make this recipe, I used jarred white beans, which are the same thing as the canned ones. You can also use dried white beans if you like. Just soak them in plenty of water overnight. Then simmer them the following day for 1 to 2 hours or until they are just tender.

To make the dressing, I used olive oil, white wine vinegar, Dijon mustard, garlic, and dried oregano. If you want a little heat, you can add in a dash of crushed red pepper. As for the vinegar, you can also use apple cider vinegar or even red wine vinegar.

TIPS & TRICKS to Make this Recipe: You can serve this white bean salad at room temperature or even chilled. It will hold for up to 3 to 4 days in the fridge in an airtight container.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL
JARRED SPANISH WHITE BEANS

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Watch the Video Below on How to Make this Mediterranean White Bean Salad

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Mediterranean White Bean Salad

Course Salad

Cuisine Mediterranean

Prep Time 10 minutes

Servings 4

Calories 425 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 3 tbsp extra virgin olive oil 45 ml
• 1 tbsp white wine vinegar 15 ml
• 1 tsp dijon mustard 5 grams
• 1 clove garlic (finely grated)
• 1 tsp dried oregano 1 gram
• 1 jar white beans (same as canned) 25 oz / 700 grams
• 1 small red onion (finely chopped)
• 1/2 English cucumber (finely diced)
• 1 red bell pepper (finely chopped)
• 1/3 cup sliced black olives 75 grams
• 4 oz small fresh mozzarella balls (each one cut in half) 115 grams
• 12 fresh basil leaves (finely chopped)
• sea salt & black pepper

Instructions

1. Add the olive oil into a bowl, along with the white wine vinegar, Dijon mustard, grated garlic, oregano, and season with salt & pepper, whisk together and set aside

2. Drain the jar of white beans into a colander and rinse under water, then shake off any excess water, and transfer the beans into a large bowl

3. Add the chopped red onion over the beans, along with the chopped cucumber, red bell pepper, sliced black olives, fresh mozzarella, and basil, then pour the dressing over the salad, season with salt & pepper, and gently mix together until well mixed

4. Serve at room temperature or chilled, as it will hold for up to 3 to 4 days in the fridge, enjoy!

Recipe Notes

Get the Spanish Olive Oil I used to make this Recipe

Nutrition Facts

Mediterranean White Bean Salad

Amount Per Serving

Calories 425 Calories from Fat 171

% Daily Value*

Fat 19g29%

Saturated Fat 6g38%

Polyunsaturated Fat 2g

Monounsaturated Fat 11g

Cholesterol 22mg7%

Sodium 380mg17%

Potassium 1005mg29%

Carbohydrates 45g15%

Fiber 10g42%

Sugar 4g4%

Protein 20g40%

Vitamin A 1280IU26%

Vitamin C 42mg51%

Calcium 305mg31%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.

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