Pin This A vibrant, protein-packed salad featuring creamy white beans, crisp vegetables, and a zesty lemon dressing—perfect for a satisfying, budget-friendly lunch.
This salad is one of my go-to meals when I want something quick, fresh, and filling at the same time.
Ingredients
- 2 cans white beans: 15 oz (425 g) each, drained and rinsed
- 1 cup cherry tomatoes: 150 g, halved
- 1 small cucumber: diced
- 1/4 small red onion: finely chopped
- 1/4 cup fresh parsley: 10 g, chopped
- Lemon Dressing: 1/4 cup (60 ml) extra-virgin olive oil, 2 tbsp freshly squeezed lemon juice (about 1 lemon), 1 tsp lemon zest, 1 garlic clove minced, 1/2 tsp salt, 1/4 tsp black pepper
- Optional Additions: 1/4 cup (35 g) crumbled feta cheese (omit for vegan option), 1/4 cup (30 g) toasted sunflower seeds or pumpkin seeds
Instructions
- Step 1:
- In a large bowl, combine the white beans, cherry tomatoes, cucumber, red onion, and parsley.
- Step 2:
- In a small bowl or jar, whisk together the olive oil, lemon juice, lemon zest, minced garlic, salt, and black pepper until emulsified.
- Step 3:
- Pour the dressing over the salad and toss gently to combine.
- Step 4:
- Taste and adjust seasoning if needed.
- Step 5:
- Top with feta cheese and seeds if using. Serve immediately or refrigerate for up to 2 days.
Pin This This salad reminds me of peaceful summer lunches with family, fresh and vibrant at the table.
Notes
For extra flavor add a pinch of chili flakes or fresh chopped dill. Substitute kidney or chickpeas for white beans if desired. Serve with whole-grain bread for a heartier meal.
Required Tools
Large mixing bowl Small bowl or jar Whisk or fork Salad serving spoon
Nutritional Information
Calories 290 Total Fat 10 g Carbohydrates 38 g Protein 11 g per serving without feta or seeds
Pin This This hearty white bean and lemon salad is a fresh, nutritious choice that you'll want to make again and again.
Recipe FAQ
- → Can I substitute other beans for white beans?
Yes, kidney beans or chickpeas can be used as alternatives to white beans without changing the salad's texture significantly.
- → How should the lemon dressing be prepared?
Whisk olive oil, fresh lemon juice, lemon zest, minced garlic, salt, and black pepper until fully emulsified for a bright, tangy dressing.
- → What optional extras add flavor and texture?
Crumbled feta cheese and toasted seeds like sunflower or pumpkin can be added for creaminess and crunch.
- → How long can the salad be stored?
It can be refrigerated for up to 2 days; dress just before serving to maintain freshness.
- → Is this salad suitable for special diets?
Yes, it fits vegetarian, gluten-free, and dairy-free diets when feta is omitted.