Why You’ll Love This Recipe

This white bean salad is the epitome of summer dining—light, vibrant, and packed with flavor. Combining creamy white beans with crisp vegetables and a zesty lemon dressing, it offers a refreshing and satisfying dish that’s perfect for warm days. Whether you’re hosting a barbecue, preparing a picnic, or seeking a wholesome lunch, this salad is versatile and easy to make.

Healthy White Bean Salad Recipe

Ingredients

For the Salad:

Canned white beans (such as cannellini or great northern), drained and rinsed
Cherry tomatoes, halved
Cucumber, diced
Red onion, finely chopped
Fresh parsley, chopped

For the Dressing:

Extra virgin olive oil
Fresh lemon juice
Salt and pepper to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Prepare the Vegetables: Dice the cucumber and halve the cherry tomatoes. Finely chop the red onion and soak it in cold water for about 10 minutes to mellow its flavor. Chop the fresh parsley.
Combine Ingredients: In a large mixing bowl, combine the drained white beans, diced cucumber, halved cherry tomatoes, soaked red onion, and chopped parsley.
Dress the Salad: Drizzle extra virgin olive oil and freshly squeezed lemon juice over the mixture. Season with salt and pepper to taste. Toss gently to combine, ensuring all ingredients are well-coated.
Let It Rest: Allow the salad to sit for about 10 minutes before serving. This resting time helps the flavors meld together, enhancing the overall taste.

Servings and Timing

Servings: Approximately 4
Prep Time: 15 minutes
Total Time: 15 minutes

Variations

Add Cheese: Incorporate crumbled feta or cubed mozzarella for added richness.
Spicy Kick: Include finely chopped jalapeños or a sprinkle of red pepper flakes for heat.
Grilled Twist: Grill the vegetables before adding them to the salad for a smoky flavor.

Storage/Reheating

Refrigeration: Store the salad in an airtight container in the refrigerator for up to 3 days.
Meal Prep: This salad holds up well for meal prep and can be enjoyed cold straight from the fridge.
Avoid Freezing: It’s not recommended to freeze this salad, as the texture of the cucumbers and edamame may change upon thawing.

FAQs

Can I use frozen edamame?

Yes, frozen edamame works perfectly. Just thaw and drain before adding to the salad.

Can I substitute the soy sauce?

Yes, you can use coconut aminos for a soy-free alternative.

Is this salad gluten-free?

Yes, if you use gluten-free soy sauce or tamari, the salad is gluten-free.

Can I prepare this salad in advance?

Absolutely. In fact, the flavors meld beautifully if allowed to sit in the refrigerator for a couple of hours before serving.

Can I add other vegetables?

Yes, feel free to add other vegetables like bell peppers or snap peas for added crunch and color.

How do I make this salad vegan?

This salad is already vegan-friendly.

Can I use a different oil for the dressing?

Yes, you can substitute olive oil with avocado oil or another neutral oil of your choice.

Can I make this salad spicy?

Yes, adding red pepper flakes or a drizzle of chili oil will give the salad a spicy kick.

How do I prevent the cucumbers from becoming soggy?

Salting the cucumbers before assembling the salad helps draw out excess moisture, keeping the salad crisp.

Can I add protein to this salad?

Yes, grilled chicken, tofu, or shrimp can be added to make this salad a more substantial meal.

Conclusion

The White Bean Salad is a delightful combination of textures and flavors, offering a refreshing and nutritious option for summer meals. Its simplicity and versatility make it a go-to dish for various occasions, from casual lunches to festive gatherings. Enjoy the burst of freshness with every bite!

Chef Sophia