Mediterranean White Bean Salad: A Pantry Staple Powerhouse

If you’ve been trying to eat healthier but feel like you’re always short on time (or ingredients), this recipe is for you.

As a dietitian, I work with busy professionals who want to eat better but need meals that are fast, realistic, and satisfying. This Mediterranean White Bean Salad is one of my go-to recommendations. It’s simple, packed with nutrition, and endlessly versatile—serve it as a side, scoop it like salsa, or add it to your favorite protein for a more filling meal.

Why I Love This Recipe

Let’s talk about beans for a second. White beans (like cannellini or great northern beans) are:

• High in fiber to keep you full and support digestion

• Rich in plant-based protein

• Budget-friendly

• Great for blood sugar balance

• And incredibly versatile for building quick meals

When you mix them with a few fresh veggies and a light lemon-olive oil dressing, you get a refreshing, nutrient-packed dish in under 10 minutes.

Mediterranean White Bean Salad Recipe

Servings: 2–3 (as a side)

Prep Time: 10 minutes

Total Time: 10 minutes

Ingredients:

• 1 (15 oz) can white beans, drained and rinsed

• ½ cup cherry tomatoes, halved

• ½ cucumber, diced

• ¼ red onion, finely chopped

• 1½ tbsp olive oil

• Juice of ½ lemon (about 1 tbsp)

• Salt and pepper to taste, chopped parsley for extra flavor

• Optional: a sprinkle of crumbly cheese (I used cotja but feta or any cheese will work)

Instructions:

1. In a medium bowl, combine the white beans, tomatoes, cucumber, and red onion.

2. Drizzle with olive oil and lemon juice.

3. Season with salt, pepper, and any herbs you like (oregano or parsley work great).

4. Gently toss everything together until well coated.

5. Serve immediately or store in the fridge for up to 3 days.

Ways to Use It:

• Eat it plain as a side dish

• Stir into tuna or chicken salad

• Spoon on top of tacos or wraps

• Add it to a grain bowl or salad

• Scoop it up with crackers or pita like a chunky salsa

This salad is proof that eating well doesn’t have to be complicated. With a few pantry staples and a handful of fresh ingredients, you can build something that supports your health, keeps you full, and actually tastes good.

If you try this recipe, tag me on Instagram or let me know how you served it—I love seeing all the creative ways you make it your own!