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High-Protein White Bean Salad with Feta and Lemon-Garlic Vinaigrette
Nawaal Ahmed

High-Protein White Bean Salad with Feta and Lemon-Garlic Vinaigrette

Mediterranean White Bean Salad with Feta and Fresh Lemon Dressing
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 260

Ingredients
  

  • 2 cups cooked white beans or 400 g canned white beans, drained and rinsed
  • ½ cup feta cheese 75 g, crumbled
  • ½ cup cucumber 75 g, diced
  • ½ cup cherry tomatoes 90 g, halved
  • ¼ cup red onion 40 g, finely diced
  • ¼ cup fresh parsley 15 g, chopped
  • 3 tbsp olive oil 45 ml
  • 2 tbsp fresh lemon juice 30 ml
  • 1 tsp lemon zest 2 g
  • 1 tsp honey 5 ml
  • 1 clove garlic 4 g, finely minced
  • ½ tsp salt 3 g
  • ¼ tsp black pepper 1 g

Method
 

  1. Add the drained white beans to a large mixing bowl and gently pat them dry with a paper towel so the dressing coats them better.
  2. Stir in the diced cucumber, halved cherry tomatoes, finely diced red onion, and chopped parsley to create a colorful base.
  3. In a small bowl, whisk together olive oil, fresh lemon juice, lemon zest, honey, and minced garlic until the dressing looks smooth and slightly thickened.
  4. Season the vinaigrette with salt and black pepper, whisking again until the flavors are evenly blended and fragrant.
  5. Pour the lemon-garlic vinaigrette over the bean mixture and gently toss until every ingredient is lightly coated.
  6. Sprinkle the crumbled feta cheese over the salad and fold it in carefully to keep the cheese pieces intact.
  7. Taste the salad and adjust with an extra squeeze of lemon juice or a pinch of salt if needed.
  8. Let the salad rest for about 10 minutes so the beans absorb the dressing and the flavors meld together.
  9. Serve chilled or slightly cool, noticing the fresh citrus aroma and the creamy texture of the beans with each bite.

Notes

Protein: 12 g

Carbohydrates: 24 g

Fat: 14 g

Fiber: 7 g

Sugar: 3 g

Sodium: 420 mg