Fresh Mediterranean Recipe • Healthy Lunch • Vegetarian
This Mediterranean White Bean, Artichoke & Feta Salad is a colorful, protein-rich dish made with creamy white beans, tender artichoke hearts, juicy cherry tomatoes, crisp red onions, Kalamata olives, and tangy feta cheese. Tossed in a zesty olive oil and lemon dressing with fresh herbs, this easy salad is perfect for lunch, meal prep, picnics, or a light dinner.
Preparation Time
– Prep Time: 15 minutes
– Cook Time: 0 minutes
– Total Time: 15 minutes
– Servings: 4
– Cuisine: Mediterranean
– Course: Salad, Lunch, Side Dish
Ingredients
For the Salad
– 1 can (15 oz / 425 g) white cannellini beans, drained and rinsed
– 1 cup marinated or canned artichoke hearts, drained and quartered
– 1 cup cherry tomatoes, halved
– 1/2 medium red onion, thinly sliced
– 1/2 cup Kalamata olives, pitted and halved
– 3/4 cup crumbled feta cheese
– 1/4 cup fresh parsley, finely chopped
– 2 tablespoons fresh basil, chopped (optional)
– 1/4 cup diced yellow bell pepper (optional)
For the Mediterranean Dressing
– 3 tablespoons extra-virgin olive oil
– 2 tablespoons fresh lemon juice
– 1 tablespoon red wine vinegar
– 1 teaspoon Dijon mustard
– 1 small garlic clove, minced
– 1/2 teaspoon dried oregano
– 1/4 teaspoon freshly ground black pepper
– 1/4 teaspoon salt, or to taste
– 1/2 teaspoon lemon zest (optional)
Instructions
Step 1: Prepare the Beans
Drain and rinse the cannellini beans under cold running water. Let them drain thoroughly to prevent excess water from diluting the dressing. Place the beans in a large salad bowl.
Step 2: Prepare the Vegetables
Wash the cherry tomatoes and cut them in half. Thinly slice the red onion, chop the fresh parsley and basil, and dice the yellow bell pepper if using.
Drain the artichoke hearts and cut them into bite-sized pieces. If using marinated artichokes, allow excess oil to drip off before adding them to the salad.
Step 3: Make the Dressing
In a small bowl, whisk together the olive oil, fresh lemon juice, red wine vinegar, Dijon mustard, minced garlic, dried oregano, black pepper, salt, and lemon zest.
Whisk until the dressing is well combined and slightly thickened. Taste and adjust the lemon juice, salt, or pepper as desired.
Step 4: Combine the Salad
Add the artichoke hearts, cherry tomatoes, red onion, Kalamata olives, yellow bell pepper, parsley, and basil to the bowl with the white beans.
Pour the Mediterranean dressing over the ingredients. Gently toss everything together until the beans and vegetables are evenly coated.
Step 5: Add the Feta Cheese
Sprinkle the crumbled feta cheese over the salad. Gently fold it in, taking care not to crush the beans or break the artichoke pieces.
Step 6: Chill and Serve
Serve immediately, or refrigerate for 15–30 minutes to allow the flavors to blend. Before serving, gently toss the salad again and garnish with extra parsley, feta, or a little freshly ground black pepper.
Enjoy this refreshing Mediterranean salad on its own or alongside grilled chicken, fish, or warm pita bread.
Nutrition Information
Estimated nutrition per serving, based on 4 servings.
Nutrient Amount
Calories 330 kcal
Protein 11 g
Carbohydrates 27 g
Dietary Fiber 8 g
Total Fat 20 g
Saturated Fat 6 g
Sugar 5 g
Sodium 650 mg
Nutrition values are estimates and may vary depending on the brand of beans, feta cheese, olives, and artichokes used. Sodium can be reduced by choosing low-sodium beans and rinsing them thoroughly.
Frequently Asked Questions (Q&A)
Q1: Can I make this Mediterranean white bean salad ahead of time?
Yes! You can prepare it up to 24 hours in advance. For the freshest texture, keep the dressing separate until shortly before serving, or add it a few hours ahead and toss again before eating.
Q2: What beans work best for this recipe?
Cannellini beans are ideal because they are creamy and hold their shape well. Great Northern beans or butter beans are also excellent alternatives.
Q3: Can I make this salad without feta cheese?
Absolutely. Simply leave out the feta for a dairy-free version. You can add diced avocado or extra olives for more richness.
Q4: Is this salad suitable for meal prep?
Yes. Store it in an airtight container in the refrigerator for up to 3 days. The vegetables may soften slightly over time, so adding the tomatoes and feta closer to serving can help maintain freshness.
Q5: Can I add extra protein?
Yes! Grilled chicken, canned tuna, cooked shrimp, or chickpeas can be added to make the salad more filling.
Q6: Is this recipe vegetarian?
Yes, it is vegetarian when made with vegetarian-friendly feta cheese. Check the feta label if you avoid animal-derived rennet.
Q7: How can I make this salad vegan?
Omit the feta or replace it with a plant-based feta alternative. Check that your Dijon mustard and other packaged ingredients are vegan-friendly.
Q8: What can I serve with this salad?
It pairs beautifully with grilled fish, roasted chicken, pita bread, hummus, vegetable soup, or Mediterranean grain bowls.
Q9: Can I use fresh artichokes instead of canned ones?
Yes. Cook and prepare fresh artichoke hearts until tender, then allow them to cool completely before adding them to the salad.
Q10: How do I keep the salad from becoming watery?
Drain the beans and artichokes well, dry the tomatoes after washing, and add the dressing shortly before serving if preparing the salad in advance.
Serving Tips
– Garnish with fresh parsley and extra crumbled feta.
– Add a pinch of red pepper flakes for gentle heat.
– Serve chilled or at room temperature.
– Use high-quality extra-virgin olive oil for the best Mediterranean flavor.
– For a heartier meal, serve over cooked quinoa or farro.
Fresh, colorful, and full of Mediterranean flavor! This White Bean, Artichoke & Feta Salad is an easy make-ahead recipe that brings together creamy beans, tangy feta, juicy tomatoes, and a bright lemon-herb dressing in every bite.