Need a meal prep winner? This white bean salad is a high-protein, fiber-rich dish that stays crisp and delicious for days. Featuring creamy white beans, crunchy vegetables, fresh parsley, and a tangy lemon-garlic dressing, it’s the ultimate make-ahead lunch or dinner side. No reheating needed—just grab and go for a satisfying, wholesome bite that fuels your day.
⭐ Why You’ll Love This Recipe
✔ Ready in 10 minutes – no cooking required
✔ Budget-friendly pantry staples
✔ 3 texture contrasts (creamy, crunchy, chewy)
Yields: 4-6 servings
Prep time: 15 minutes
Ingredients:
- 2 (15-ounce) cans cannellini beans, rinsed and drained
- 1 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh dill
- For the Lemon Dressing:
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Step 1: Rinse and drain the cannellini beans.
Step 2: In a large bowl, combine the rinsed and drained cannellini beans, thinly sliced red onion, and halved Kalamata olives.
Step 3: Add the crumbled feta cheese, chopped fresh parsley, and chopped fresh dill to the bowl.
Step 4: In a small bowl or jar, whisk together the extra virgin olive oil, lemon juice, minced garlic, and dried oregano for the dressing. Season with salt and freshly ground black pepper to taste.
Step 5: Pour the lemon dressing over the salad ingredients in the large bowl.
Step 6: Gently toss the salad to ensure all the ingredients are well combined and coated with the dressing.
Step 7: Serve immediately or chill in the refrigerator for later. The flavors will meld together beautifully as it sits.
💡 Pro Tips
✔ Extra creamy: Mash ¼ of the beans before mixing
✔ No spinach? Use arugula or massaged kale
✔ Vegan version: Skip feta, add 2 tbsp nutritional yeast
🍽️ Serving Suggestions
- Stuffed in pita pockets
- Over quinoa for extra protein
- With grilled chicken
🌡️ Storage
- Fridge: 4 days in an airtight container
- Freeze: Beans only (without veggies) 3 months
📊 Nutrition (Per Main Serving)
Calories: 380 | Protein: 20g | Fiber: 12g
Enjoy your delicious homemade High-Protein White Bean Salad!
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