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Mediterranean White Bean Salad

with a Tangy Salad Dressing (Vegan, 5-Minute Recipe)

Written By: Byron | June 19, 2024
A bowl of Mediterranean white bean salad

This 5-minute Mediterranean white bean salad is the perfect summer salad recipe when you want something healthy and easy to make. It is made with just a few pantry staples of canned beans and some fresh veg and comes together in less than 5 minutes. The tangy dressing is just as easy to make and really sets this salad apart from any bland bean salads we have tried in the past. 

Add some pop with a little fresh parsley, or a little color with some red piquillo peppers and you’ve got a quick and easy bean salad that is sure to impress! Serve as a snack, as a main, or as a side with your favorite main, this recipe is also great for meal prep or batch cooking! Of course, this recipe is 100% vegan-friendly too!

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Serving:

Side for 4

Ready in:

5 minutes

Skill level:

Easy

Serve with:

Favorite main

A bowl of Mediterranean white bean salad

Why We Love This 5-Minute White Bean Salad

  • Affordable pantry staple ingredients
  • Vegan-friendly 
  • Super easy to make
  • Uses canned beans (no soaking or prep)
  • High in fiber, high in protein
  • Low in fat (saturated fats) 
  • Around 200 kcal per serving
  • Tangy dressing
  • Ideal for meal prep, batch cooking

Watch step-by-step recipe video

If you’re looking for this recipe’s video and many other great recipe ideas, why not check out our Spanish Radish YouTube Channel? We’ve got everything from quick and easy tapas recipes to delicious main meals, to incredible Spanish dessert options too.

How to Make Mediterranean White Bean Salad

Ingredients

For the Salad

  • 1 (15oz. 425g) can White beans, drained & rinsed
  • 1/2 English cucumber, chopped
  • 1 medium red onion, chopped
  • 3.5 oz (100g) Jar of roasted piquillo peppers, diced
  • 1 cup of cherry tomatoes, halved
  • 1/2 cup black olives, pitted & chopped
  • 1-2 tablespoons fresh parsley chopped

For the Dressing

Equipment Needed

A bowl of white beans beside some piquillo peppers and cucumber.

Method

  • Drain and rinse beans in a colander in some fresh water.
  • Add all the prepared salad ingredients to a large bowl and toss. 
  • In a small bowl or jar, add the dressing ingredients and whisk for 30 seconds
  • Dress salad right before serving.

Cooking Tips

  • We used canned cannellini beans for convenience. If you prefer, use any other white bean. 
  • Dried beans will also work great for this recipe, just remember to follow the packaging instructions on how to rehydrate the beans and prepare them for cooking. 
  • If you want to reduce the sharpness of the onion, submerge the diced onion into iced water for 5 minutes, then drain off excess water and add to other ingredients.
A bowl of Mediterranean white bean salad

Best Beans to Use for White Bean Salad

For a classic white bean salad, try using Cannellini, Great Northern, or Navy beans. 

  1. Cannellini Beans: These are large, white kidney beans with a creamy texture and mild flavor, making them perfect for salads.
  2. Great Northern Beans: Smaller than cannellini beans, these beans have a slightly nutty flavor and a firm texture that holds up well in salads.
  3. Navy Beans: Also known as pea beans, these small, white beans are softer and can absorb flavors well, making them a good choice for a more blended salad.

Tips for Choosing and Using Beans in Your Salad

  • Canned vs. Dried: Canned beans are convenient and ready to use after rinsing and draining. Dried beans require soaking and cooking but can have a better texture and flavor.
  • Texture: Consider the desired texture of your salad. Great Northern beans are excellent for a firmer bean that holds its shape well. Cannellini beans are ideal for a creamier texture.
  • Flavor: Cannellini beans offer a mild flavor that pairs well with various dressings and other ingredients, while Great Northern beans add a slightly nuttier taste to the salad.

Preparation Tips

  • Rinse Canned Beans: If using canned beans, rinse them thoroughly under cold water to remove any excess sodium and preservatives.
  • Soak and Cook Dried Beans: If using dried beans, soak them overnight and then cook them until tender. This will ensure they are fully hydrated and soft.

Simple and Easy 30-Second Salad Dressing

This dressing is our go-to for plenty of salads, including this easy 5-minute bean salad. Simply add the olive oil, the Jerez white sherry vinegar, squeeze in the juice from 1 lemon, then season with oregano, salt, and pepper to taste. Give it a whisk for 30 seconds and voila! You’ve got a tangy tasty salad dressing in literally seconds! 

Jerez White Sherry Vinegar (Vinagre de Jerez)

Jerez white sherry vinegar, also known as Vinagre de Jerez in Spanish, is a type of vinegar made from sherry wine. It originates from the Jerez region in Spain, which is renowned for its production of sherry wine. 

It’s commonly used in salad dressings, marinades, sauces, and as a finishing touch to enhance the flavor of various dishes. Its rich flavor makes it a versatile ingredient in both traditional Spanish and international cuisines.

Here’s a brief overview of Jerez White Vinegar:

  1. Origin: Jerez de la Frontera, in the province of Cádiz, Andalusia, Spain.
  2. Base Wine: It is made from the same grapes used to produce sherry wine, typically Palomino, Pedro Ximénez, or Moscatel grapes.

Why You Should Use Jerez White Sherry Vinegar

Flavor: It has a rich, complex flavor profile with a balance of acidity and sweetness, often featuring notes of nuts, dried fruits, and a hint of oak from the aging process.

Color: While traditional Sherry Vinegar is typically amber to dark brown, Jerez White Vinegar (if it refers to a lighter version) would be paler, more akin to a white wine vinegar but still maintaining the depth of flavor from sherry.

Why Beans Are So Good For You

We all know how the saying goes “Bean, Beans good for your heart…” but why are beans such healthy superstars? Beans are an excellent addition to a healthy diet due to their numerous nutritional and health benefits, from being a great source of the nutrients we need every day to promote heart health, aid weight management, and much more. 

Here are just a few of the many reasons why beans are so good for you:

1. Rich in Nutrients

Beans are packed with essential nutrients including:

  • Protein: Beans are a great source of plant-based protein, making them an excellent alternative to meat.
  • Fiber: High in dietary fiber, beans help maintain digestive health and can prevent constipation.
  • Vitamins and Minerals: Beans are rich in vitamins like folate, which is crucial for DNA synthesis and repair, and minerals such as iron, magnesium, potassium, and zinc.

2. Heart Health

Consuming beans regularly can contribute to heart health in several ways:

  • Lower Cholesterol: The soluble fiber in beans can help lower LDL (bad) cholesterol levels.
  • Blood Pressure: Beans contain potassium, which helps regulate blood pressure.
  • Anti-inflammatory Properties: The antioxidants and anti-inflammatory compounds in beans can reduce inflammation, which is linked to heart disease.

3. Blood Sugar Regulation

Beans have a low glycemic index, which means they cause a slower and more stable increase in blood sugar levels. This is beneficial for:

  • Diabetes Management: Helping to maintain stable blood sugar levels.
  • Preventing Insulin Resistance: Reducing the risk of developing type 2 diabetes.

4. Weight Management

The high fiber and protein content in beans can help with weight management by:

  • Promoting Satiety: Keeping you feeling fuller for longer, which can reduce overall calorie intake.
  • Low in Fat: Beans are naturally low in fat and calories, making them a healthy addition to any diet.

5. Digestive Health

The fiber in beans not only helps prevent constipation but also promotes a healthy gut microbiome. The fermentation of fiber by gut bacteria produces short-chain fatty acids, which can improve gut health.

6. Cancer Prevention

Beans contain various bioactive compounds like polyphenols, saponins, and lignans, which have been shown to have anti-cancer properties. Regular consumption of beans has been linked to a reduced risk of certain cancers, including colorectal cancer.

7. Versatility and Affordability

  • Versatile in Cooking: Beans can be used in a variety of dishes, from soups and stews to salads and spreads.
  • Affordable: Beans are generally inexpensive, making them a cost-effective way to add nutritional value to your diet.

8. Environmental Benefits

Beans are not only good for your health but also for the environment. They require less water and have a smaller carbon footprint compared to animal-based protein sources.

Incorporating beans into your diet can provide numerous health benefits, making them an excellent choice for a balanced and nutritious diet.

A bowl of white bean salad

Nutrition Facts

Serving size: 200g

Servings: 4

Amount per serving

 

Calories

171

% Daily Value*

Total Fat 1.9g

2%

Saturated Fat 0.3g

1%

Cholesterol 0mg

0%

Sodium 316mg

14%

Total Carbohydrate 29.7g

11%

Dietary Fiber 12.4g

44%

Total Sugars 4.8g

 

Protein 9.2g

 

Vitamin D 0mcg

0%

Calcium 141mg

11%

Iron 3mg

17%

Potassium 222mg

5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

A bowl of Mediterranean white bean salad
A bowl of Mediterranean white bean salad

Mediterranean White Bean Salad & Tangy Salad Dressing (Vegan)

Byron
This 5-minute Mediterranean white bean salad is the perfect summer salad recipe when you want something healthy and easy to make. It is made with just a few pantry staples of canned beans and some fresh veg and comes together in less than 5 minutes. The tangy dressing is just as easy to make and really sets this salad apart from any bland bean salads we have tried in the past.
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Appetizer, Salad, Side Dish, vegan
Cuisine Authentic Spanish recipe, Mediterranean, Spain
Servings 4 side
Calories 171 kcal

Equipment

  • 1 large Glass bowl
  • 1 small bowl
  • Knife and cutting board

Ingredients

For the Salad

  • 1 15oz. 425g can White beans, drained & rinsed
  • 1/2 English cucumber chopped
  • 1 medium red onion chopped
  • 3.5 oz 100g Jar of roasted piquillo peppers, diced
  • 1 cup of cherry tomatoes halved
  • 1/2 cup black olives pitted & chopped
  • 1-2 tablespoons fresh parsley chopped

For the Dressing

  • 3 tablespoons Extra Virgin Olive Oil
  • 1 tablespoon Jerez Sherry Vinegar
  • Juice from 1 lemon
  • 1 teaspoon Dried Oregano organic
  • Salt & pepper to taste

Instructions
 

  • Drain and rinse beans in a colander in some fresh water.
    1 15oz. 425g can White beans, drained & rinsed
  • Add all the prepared salad ingredients to a large bowl and toss.
    1/2 English cucumber, 1 medium red onion, 3.5 oz 100g Jar of roasted piquillo peppers, diced, 1 cup of cherry tomatoes, 1/2 cup black olives, 1-2 tablespoons fresh parsley chopped
  • In a small bowl or jar, add the dressing ingredients and whisk for 30 seconds
    3 tablespoons Extra Virgin Olive Oil, 1 tablespoon Jerez Sherry Vinegar, Juice from 1 lemon, 1 teaspoon Dried Oregano, Salt & pepper to taste
  • Dress salad right before serving.

Video

Notes

Cooking Tips

  • We used canned cannellini beans for convenience. If you prefer, use any other white bean. 
  • Dried beans will also work great for this recipe, just remember to follow the packaging instructions on how to rehydrate the beans and prepare them for cooking. 
  • If you want to reduce the sharpness of the onion, submerge the diced onion into iced water for 5 minutes, then drain off excess water and add to other ingredients.
Keyword 5-minute recipe, bean salad, Beans, easy salad, Summer salad, vegan, vegan salad, white bean salad, white beans

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