10-min Perfect Mediterranean navy bean salad

Mediterranean White Bean Salad is perfect for a summer day or a picnic. Made with white beans, cucumber, tomato, and black olives, this refreshing and protein-packed salad is a delicious and easy dish you can whip up in just 10 minutes. Serve it on a slice of bread, tossed with pasta, or over fresh greens for a versatile meal.
A glass bowl filled with a colorful ensalada mediterranea—bursting with tomatoes, cucumbers, green peppers, olives, and beans—rests on a terrazzo surface. Beside it lie a metal spoon, a plate of folded yellow napkins, utensils, amber glasses, and beverage cans.

Why are you GOING TO LovE THIS WHITE BEAN SALAD?

This 10-minute Mediterranean white bean salad is perfect for a beach picnic, a quick lunch, or a light dinner. It’s fresh, healthy, and incredibly easy to make—just toss everything together, and you’re done!

You’ll love this recipe for its vibrant flavors, the crispness of fresh ingredients, and its versatility. The best part? You don’t need to measure anything! This is one of those salads that turns out delicious every single time, even if you tweak it a little to match what you have on hand.

Soon, you’ll know this white bean salad by heart and create your own variations. It’s a staple in my kitchen because I can serve it in many ways, and it always comes together in just 10 minutes. Plus, beans are packed with fiber and plant-based protein, making this salad both nourishing and satisfying.

NOTES on the INGREDIENTS

Assorted salad ingredients for an ensalada mediterranea on a speckled countertop: sliced cherry tomatoes, diced cucumber, chopped red onion, cannellini beans, pitted olives, a small dish of mixed herbs, fresh basil leaves, and lemon halves artfully arranged in bowls and plates.
  • White Beans: You can use canned or cooked beans. To save time, I prefer canned navy or jarred white beans.
  • Options: Cannellini, navy, great northern, or any firm white bean; chickpeas work well too.
  • Chickpea alternative: No white beans? Chickpeas work wonderfully, too.
  • Tomatoes, any fresh, ripe tomato, like Roma or beefsteak, works well. There’s no need to remove the seeds or juice; everything blends beautifully in this salad.
  • Fresh and dried herbs, mix, swap, substitute.

A white light bulb icon with rays emanating from it is centered on a black circular background, symbolizing an idea or innovation.

🔥 TIPS FOR CHOOSING THE BEST CANNED BEANS

  • BPA-free cans – Always opt for BPA-free packaging when available.
  • Check the label – Look for beans with minimal added ingredients.
  • Go low-sodium – If possible, choose beans with no added salt so you can control the seasoning.
A colorful Ensalada Mediterranea featuring chopped cucumbers, cherry tomatoes, white beans, and sliced black olives. The vegetables are mixed with fresh herbs, crafting a vibrant and appetizing dish with a variety of textures and flavors.

HOW TO MAKE WHITE BEAN SALAD?

To prepare this salad, simply add all the chopped ingredients into a salad bowl, mix them carefully, and season to taste. If you plan to serve this white bean salad later or if you intend to take it with you, avoid adding salt at this stage. Instead, add the salt right before serving. Remember that salt draws out moisture from the ingredients, and we want to avoid ending up with a watery salad.

HOW TO SERVE THE MEDITERRANEAN WHITE BEAN SALAD?

  • Over mixed greens for an extra fresh twist.
  • As a sandwich filling with homemade bread or pita.
  • Stuffed into an avocado for a fun and healthy option.
  • On top of white rice or quinoa for a heartier meal.
  • Tossed with chopped spinach or mixed into short pasta like farfalle or penne.
A glass bowl brimming with a vibrant ensalada mediterranea showcases cherry tomatoes, cucumbers, red onions, black olives, and white beans on a speckled white surface. Nearby sit a metal serving spoon, two stacked cans, three orange glasses, and a yellow cloth with forks atop a blue plate.
A glass bowl filled with a colorful ensalada mediterranea—bursting with tomatoes, cucumbers, green peppers, olives, and beans—rests on a terrazzo surface. Beside it lie a metal spoon, a plate of folded yellow napkins, utensils, amber glasses, and beverage cans.

MEDITERRANEAN WHITE BEAN SALAD IN 10 MINUTES

Mediterranean White Bean Salad is perfect for a summer day or a picnic. Made with white beans, cucumber, tomato, and black olives, this refreshing and protein-packed salad is a delicious and easy dish you can whip up in just 10 minutes. Serve it on a slice of bread, tossed with pasta, or over fresh greens for a versatile meal.
4.41 de 5 votos
Prep Time 10 minutes
Cook Time 0 minutes
0 minutes
Total Time 10 minutes
Course Salad
Cuisine Mediterranean
Servings 4 people
Calories 200 kcal

Equipment

Ingredients
  

  • 1/4 cup diced red onion
  • cup white beans cooked or one can
  • 1 cup chopped tomato
  • 1 cup diced cucumber
  • 1/2 cup kalamata olives pitted and coarsely chopped
  • 5 mint leaves
  • 1/2 teaspoon fresh dill
  • 1/2 teaspoon dried oregano
  • 2 tablespoons olive oil
  • 1 tablespoon white wine vinegar
  • lemon juice to taste
  • freshly ground black pepper
  • salt to taste

Instructions
 

  • In a small bowl, mix the vinegar with the two tablespoons of olive oil, add a pinch of salt and freshly ground black pepper. Set aside.
  • In a large bowl, gently mix the white beans, tomato, cucumber, red onion, olives, mint, dill, and oregano. Stir carefully to keep the beans from falling apart.
  • Just before serving, add a squeeze of fresh lemon juice, adjust salt and pepper to taste, and drizzle with the dressing. Serve immediately.

Notes

HOW TO STORE & HOW LONG DOES IT LAST?
Storing Instructions:
  • Store any leftovers in an airtight container in the refrigerator.
  • Keep the dressing separate if making ahead to prevent sogginess.
  • If storing with the dressing, give it a gentle stir before serving to redistribute flavors.
How Long Does It Last?
  • This salad stays fresh for up to 3 days when stored properly in the fridge.
  • If using fresh herbs, they may wilt slightly after a day, but the flavors will continue to develop.
  • Avoid freezing, as the texture of the tomatoes and cucumbers will change when thawed.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 22gProtein: 8gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 354mgPotassium: 568mgFiber: 6gSugar: 3gVitamin A: 219IUVitamin C: 8mgCalcium: 102mgIron: 3mg
Keyword beans, salad

information

Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.

Did you make this recipe?Tag @piloncilloyvainilla on Instagram and hashtag it #alecooks so we can all see your creations.

Alejandra Graf
4.41 from 5 votes (4 ratings without comment)
Subscribe
Notify of
guest
Recipe Rating




1 Comment
Oldest
Newest
Inline Feedbacks
View all comments