Mediterranean White Bean Salad with Artichokes and Olives
This hearty colorful salad is a flavor-packed dish inspired by Mediterranean cuisine. With creamy white beans tangy artichoke hearts briny green olives and sharp red onions it’s balanced by fresh herbs and a zesty vinaigrette. Perfect as a side dish or a light main and even better the next day.
Prep Time:
Preparation: 15 minutes
Marinating (optional but recommended): 30 minutes
Total Time: 15–45 minutes
Ingredients:
1 can (15 oz) white beans (cannellini or butter beans) drained and rinsed
1 cup marinated artichoke hearts chopped
1/2 cup green olives sliced
1/4 cup red onion thinly sliced
1/4 cup roasted red peppers sliced
2 tablespoons fresh parsley chopped
1 tablespoon fresh dill chopped (optional but recommended)
2 tablespoons olive oil
1 tablespoon red wine vinegar or lemon juice
1 clove garlic minced
Salt and black pepper to taste
Instructions:
Prep the ingredients: Rinse and drain the white beans. Chop the artichokes slice the olives red onion and roasted red peppers.
Make the dressing: In a small bowl whisk together olive oil red wine vinegar or lemon juice garlic salt and pepper.
Combine the salad: In a large bowl mix the beans artichokes olives onion peppers and herbs.
Toss with dressing: Pour the dressing over the salad and toss gently until well coated.
Let it rest: For best flavor let the salad marinate in the fridge for at least 30 minutes.
Serve: Enjoy chilled or at room temperature as a side dish or light lunch.
Tips:
Marinate for flavor: Letting the salad sit for 30 minutes or more really helps the flavors meld
Use quality olive oil: A good extra virgin olive oil makes a big difference in taste
Chop evenly: Uniformly sized ingredients make every bite balanced and more enjoyable
Serve chilled or room temp: It tastes great either way and is perfect for meal prep or picnics
Storage: Keeps well in the fridge for up to 3 days in an airtight container
Variations:
Add protein: Toss in grilled chicken tuna or feta for a more filling salad
Switch the beans: Try chickpeas or kidney beans for a different texture
Add greens: Serve over spinach arugula or mixed greens for a fresh touch
Boost the crunch: Add cucumber celery or toasted pine nuts
Spice it up: A pinch of red pepper flakes or a chopped chili adds heat
Go citrusy: Use lemon zest for brightness or swap vinegar for more lemon juice
Q&A
Q: Can I make this salad ahead of time?
A: Yes It’s actually better after a few hours in the fridge so the flavors have time to blend
Q: What kind of white beans work best?
A: Cannellini great northern or butter beans all work well just make sure they’re tender but not mushy
Q: Can I use jarred artichokes instead of canned?
A: Yes jarred marinated artichokes add extra flavor and are perfect for this recipe
Q: Is this recipe vegan and gluten-free?
A: Yes it’s naturally both vegan and gluten-free just double-check your ingredients to be safe
Q: How long does it last in the fridge?
A: Up to 3 days in a sealed container but the texture is best within the first 1 to 2 days
Q: What if I don’t like olives?
A: You can skip them or replace with capers sun-dried tomatoes or extra roasted red peppers
Q: Can I add grains like quinoa or couscous?
A: Definitely both are great additions to make it a heartier meal
Nutrition (Per Serving):
Calories: 250
Protein: 8g
Fat: 13g
Saturated Fat: 2g
Carbohydrates: 24g
Fiber: 7g
Sugar: 3g
Sodium: 550mg (can vary based on olives and artichokes)
Cholesterol: 0mg
Conclusion:
This Mediterranean White Bean Salad is a simple yet satisfying dish full of bright bold flavors and nourishing ingredients. It’s easy to make incredibly versatile and perfect for meal prep picnics or a quick lunch. Whether you’re keeping it plant-based or adding your own twist it’s a delicious way to eat fresh and feel good.