Description
A high-protein, fiber-rich Mediterranean salad where creamy white beans soak in a bright lemon-garlic marinade before being tossed with crisp cucumber, juicy cherry tomatoes, Kalamata olives, bell pepper, and crumbled feta. The marination step transforms ordinary beans into the deeply flavored backbone of a salad that works as a complete meal, easy side, or meal-prep champion. Ready in 20 minutes, better the next day.
Ingredients
- 2 cans (15 oz each) white beans (cannellini or butter beans), drained and rinsed
- 1 medium English cucumber, quartered lengthwise and sliced
- 1 cup cherry tomatoes, halved
- 1 medium green bell pepper, diced into ½-inch pieces
- ¼ medium red onion, thinly sliced
- ½ cup Kalamata olives, pitted and halved
- ½ cup crumbled feta cheese (block-style, crumbled fresh)
- ¼ cup fresh flat-leaf parsley, roughly chopped
- LEMON MARINADE AND DRESSING:
- 4 tbsp extra-virgin olive oil
- 3 tbsp fresh lemon juice (about 1½ lemons)
- 1 tsp lemon zest
- 1 clove garlic, minced or pressed
- 1 tsp dried oregano
- ½ tsp kosher salt
- ¼ tsp black pepper
- Pinch of red pepper flakes (optional)
Instructions
1. Whisk olive oil, fresh lemon juice, lemon zest, minced garlic, dried oregano, salt, pepper, and red pepper flakes together in a large bowl until fully combined and slightly emulsified. This same mixture serves as both the bean marinade and the final salad dressing — no second dressing needed.
2. Add drained and rinsed white beans directly to the marinade bowl. Toss thoroughly to coat every bean. Let sit at room temperature 15–20 minutes minimum — or up to overnight in the fridge in a covered container. Stir once or twice during marinating for even coverage. The beans visibly absorb the dressing as they rest.
3. Place thinly sliced red onion in a small bowl of cold water. Soak 5 minutes to mellow the sharpness while keeping the color. Drain and pat dry. Halve cherry tomatoes, quarter and slice cucumber into half-moons, dice bell pepper, halve Kalamata olives, and chop parsley.
4. Add cherry tomatoes, cucumber, bell pepper, drained red onion, Kalamata olives, and parsley to the bowl of marinated beans. Toss everything together gently until all vegetables coat evenly in the remaining dressing. Taste and adjust — add more lemon juice for brightness, more salt if needed, or a drizzle of extra olive oil for richness.
5. Scatter crumbled feta across the top of the assembled salad. Toss gently just once to incorporate without breaking the feta into powder. Serve at room temperature or slightly chilled, garnished with extra parsley, a few whole olives, and a drizzle of good extra-virgin olive oil. Crack fresh black pepper over the top at the table.
Notes
THE MARINADE IS THE KEY STEP: Soaking the beans in the lemon-garlic dressing — even just 15 minutes — transforms them from bland to deeply flavorful throughout. An hour produces noticeably better results. Overnight in the fridge is the best possible outcome. Do not skip this step.
FRESH LEMON IS ESSENTIAL: Use fresh lemon juice and zest exclusively. Bottled lemon juice is flatter and slightly bitter. With this few ingredients, each one shows clearly — fresh lemon makes a real difference.
ADD FETA LAST: Feta breaks down and turns watery when it sits in an acidic dressing. Always add it right before serving each portion rather than mixing it into the stored salad.
RINSE THE BEANS WELL: Canned bean liquid is starchy and adds unwanted metallic flavor and excess sodium. Rinse thoroughly under cold water before marinating.
ENGLISH CUCUMBER: The thin skin and minimal seeds mean you don’t need to peel it. It stays crisp far longer in the dressed salad than regular cucumbers do.
MEAL PREP: Store the fully assembled salad without feta up to 3 days in the fridge. The flavor improves daily. Add fresh feta to each portion right before eating.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad, Main Course, Side Dish
- Method: No-Cook
- Cuisine: Greek, Mediterranean
Nutrition
- Serving Size: About 1¾ cups
- Calories: 370
- Sugar: 6g
- Sodium: 720mg
- Fat: 19g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 11g
- Protein: 15g
- Cholesterol: 20mg