Mediterranean White Bean Salad is a healthy, vibrant dish filled with a variety of textures and fresh flavors. Made with hearty butter beans, crisp-tender asparagus, olives, capers, and dates, this salad is both satisfying and easy to prepare. It’s tossed in a zesty dressing made of lemon juice, olive oil, and sumac, making it a perfect light meal or side dish. Ready in just 20 minutes, this salad is naturally vegan and gluten-free, offering a nutritious and delicious option for any occasion.

Full Recipe:

Ingredients

• For the marinade:

  • 1 tablespoon capers

  • 1 garlic clove, finely minced or grated

  • 2 pitted Medjool dates, diced small (use 3 for more sweetness)

  • 1 tablespoon fresh parsley, finely minced

  • 2 teaspoons ground sumac (substitute with paprika or smoked paprika)

  • ½ teaspoon kosher salt

  • ½ teaspoon freshly ground black pepper

  • Zest and juice of 1 lemon

  • 3 tablespoons olive oil

• For the salad:

  • 15-ounce can butter beans (drained and rinsed, or use other white beans like cannellini)

  • ½ cup pitted green olives, roughly chopped

  • ¼ cup thinly sliced shallot

  • 1 cup asparagus, chopped into 1-inch segments (blanched and chilled)

  • ¼ cup mint leaves, freshly torn or minced

  • ¼ cup hazelnuts, roughly chopped (toasted if desired)

Directions

1. Make the Marinade:
   In a large mixing bowl, mash the capers with a fork. Add the garlic, dates, parsley, sumac, salt, pepper, lemon zest, lemon juice, and olive oil. Whisk to combine.

2. Prepare the Salad:
   Add the butter beans, olives, and shallots to the bowl with the marinade. Toss everything together and let it sit at room temperature for 10-15 minutes to allow the flavors to meld.

3. Blanch the Asparagus:
   Blanch the asparagus by microwaving it in a covered bowl for 3 minutes on high, or boiling it briefly. Immediately transfer the asparagus to an ice bath to stop the cooking process.

4. Assemble the Salad:
   Add the cooled asparagus, mint, and toasted hazelnuts to the bowl. Toss again and check the seasoning, adjusting salt and pepper as needed.

5. Serve:
   Serve immediately or chill for 30-60 minutes before serving for enhanced flavor.

Nutrients

For one serving (based on 4 servings):

• Calories: 304 kcal

• Carbohydrates: 32g

• Protein: 8g

• Fat: 18g

  • Saturated Fat: 2g

• Sodium: 971mg

• Potassium: 525mg

• Fiber: 9g

• Sugar: 10g

Why Mediterranean White Bean Salad is So Popular

Mediterranean White Bean Salad is beloved for its balance of flavors and textures. The combination of creamy beans, crisp vegetables, and sweet dates provides a satisfying and wholesome experience. The marinated dressing made with sumac, olive oil, and lemon juice infuses the salad with a zesty tang, while the capers and olives add a salty, briny punch that makes every bite more exciting.

This salad is not only healthy and delicious but also incredibly easy to make. It’s perfect for anyone looking for a quick, nutritious meal that’s light yet filling. Additionally, it’s naturally vegan and gluten-free, making it an inclusive option for people with dietary restrictions. The vibrant colors and fresh ingredients make it visually appealing, and it can easily be made ahead of time for meal prep or served as a quick side to complement a main dish.

How to Make Mediterranean White Bean Salad

Making this salad is quick and simple, with only a few ingredients and easy steps. Here’s a detailed guide on how to prepare Mediterranean White Bean Salad:

Step 1: Make the Marinade

Start by making the marinade. In a large mixing bowl, mash the capers with a fork to release their briny flavor. Then, add the finely minced garlic, diced dates, parsley, sumac, kosher salt, freshly ground black pepper, lemon zest, lemon juice, and olive oil. Whisk the ingredients together until everything is well combined. The sumac adds a tangy, citrusy flavor that perfectly complements the other ingredients. The dates provide natural sweetness to balance out the saltiness of the capers and olives.

Step 2: Prepare the Salad

Add the drained and rinsed butter beans (or other white beans, like cannellini) to the bowl with the marinade. Then, toss in the chopped olives and shallots. Gently mix everything together to ensure the beans are well-coated with the marinade. Let the salad sit at room temperature for about 10-15 minutes to allow the flavors to meld together. This resting time allows the beans to absorb the dressing, making the salad even more flavorful.

Step 3: Blanch the Asparagus

While the salad is resting, prepare the asparagus. You can blanch it by microwaving the asparagus in a covered bowl for about 3 minutes on high, or you can briefly boil it. Once cooked, immediately transfer the asparagus to an ice bath to stop the cooking process. This helps preserve the vibrant green color and ensures the asparagus remains crisp-tender.

Step 4: Assemble the Salad

Once the asparagus has cooled, add it to the bowl with the beans, olives, and marinade. Toss everything together, adding the freshly torn or minced mint leaves and the toasted hazelnuts. The mint adds a refreshing aroma, while the toasted hazelnuts provide a nice crunch and an earthy flavor. Taste the salad and adjust the seasoning with more salt, pepper, or extra lemon juice if needed.

Step 5: Serve

Serve the Mediterranean White Bean Salad immediately or refrigerate it for 30-60 minutes to let the flavors meld even further. The salad can be served chilled or at room temperature, depending on your preference. Garnish with a few more fresh mint leaves or parsley if desired, and enjoy this light, nutrient-rich dish.

Why This Dish is Perfect for Any Occasion

Mediterranean White Bean Salad is a versatile dish that works well for many occasions. It’s light and refreshing, making it perfect for summer picnics, barbecues, or casual dinners. It can also be served as a side dish alongside grilled meats, fish, or other Mediterranean-inspired meals. If you prefer a more filling meal, you can enjoy the salad as a standalone dish or serve it with warm pita bread for extra texture.

This salad is an excellent option for meal prep, as the flavors only improve after a few hours or overnight in the fridge. It’s a great addition to your weekly meal rotation, offering a wholesome, plant-based option that’s both satisfying and nutritious. You can easily adjust the ingredients based on your preferences, such as adding more vegetables, using different herbs, or substituting the hazelnuts with another type of nut or seed.

Conclusion

Mediterranean White Bean Salad is a light, flavorful, and healthy dish that’s quick to prepare and packed with nutrients. The combination of hearty butter beans, crisp vegetables, sweet dates, and tangy sumac creates a delicious, satisfying meal that’s perfect for any occasion. Whether you’re looking for a refreshing side dish, a light lunch, or a plant-based dinner option, this salad is a versatile choice that will not disappoint.

With its vibrant colors, fresh ingredients, and bold flavors, Mediterranean White Bean Salad is not only a treat for the taste buds but also a visually stunning dish that will impress your guests. Easy to make and customizable to your preferences, this salad is sure to become a favorite in your meal rotation.