Description
A fresh, wholesome salad featuring creamy white beans, crisp vegetables, fragrant herbs, and tangy lemon‑olive oil dressing—a Mediterranean twist on classic tabbouleh.
Ingredients
Units
Scale
- 1 can (15 oz/425 g) cannellini or white beans, drained and rinsed
- 1 cup finely chopped cucumber
- 1 cup cherry tomatoes, halved
- 1/2 cup finely diced red bell pepper
- 1/4 cup finely chopped red onion
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh mint (optional)
- 3 tablespoons extra‑virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- Salt and black pepper, to taste
- Optional: 2 tablespoons crumbled feta cheese
Instructions
- In a large bowl, combine white beans, cucumber, tomatoes, bell pepper, onion, parsley, and mint (if using).
- In a small bowl, whisk together olive oil, lemon juice, garlic, cumin, salt, and pepper until well blended.
- Pour dressing over bean‑vegetable mixture and gently toss to coat evenly.
- Taste and adjust seasoning with more salt, pepper, or lemon juice as desired.
- If using, sprinkle crumbled feta on top just before serving.
- Let salad sit 10–15 minutes before serving to allow flavors to meld.
Notes
- Make ahead: refrigerate up to 1 day—flavors deepen beautifully.
- For added texture, stir in toasted pine nuts or sunflower seeds.
- Substitute chickpeas for beans if preferred.
- Add a pinch of red pepper flakes for subtle heat.
- Serve on lettuce leaves or alongside grilled meats for a complete meal.
Nutrition
- Serving Size: 1 cup
- Calories: 190 kcal
- Sugar: 3 g
- Sodium: 260 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 0 mg