I absolutely love this white bean tomato salad because it’s the perfect balance of fresh, vibrant flavors and satisfying textures that make my taste buds dance with joy. Plus, it’s a super easy recipe to whip up for a quick lunch or to impress friends at a summer potluck, all while staying on point with my healthy eating goals.
Creating simple, healthy recipes, such as this White Bean Tomato Salad, is a passion of mine. Because I’m a dietitian, I focus on making my meals not only tasty but also packed with nutrition.
I think this salad is a perfect example. It’s loaded with vibrant, protein-rich white beans and cherry tomatoes that practically sing with summer flavor.
The fresh crunch of cucumber and the punch from the red onion add such great texture. And the combination of lemon juice, red wine vinegar, and olive oil brings the whole thing together.
Ingredients
– White Beans: Loaded with protein and fiber—offering heart-healthy nutrients and energy.
– Cherry Tomatoes: Juicy and sweet, bursting with vitamin C and antioxidants, provide fresh flavor.
– Red Onion: Sharp and zesty means adds to the flavor something that is inflamed, anti-inflammatory properties.
– Cucumber: Provides hydration and crunch, while being low in calories.
Offers vitamin K and B vitamins.
– Parsley: Fresh and aromatic; boosts vitamin K and antioxidants, enhances flavor.
– Olive Oil: Fat that is heart-healthy, rich in monounsaturated fats, increases salad’s richness.
– Red wine vinegar: Adds vigor and boldness, sharpness, acidity that makes dishes sing; excellent for balancing flavors.
Ingredient Quantities
- 2 cans (15 oz each) of white beans, drained and rinsed
- 1 pint cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- Salt to taste
- Freshly ground black pepper to taste
- Crumbled feta cheese (optional)
Instructions
1. In a large mixing bowl, combine the white beans (drained and rinsed), halved cherry tomatoes, finely chopped red onion, and diced cucumber.
2. Chop the fresh parsley finely. Add it to the bowl.
3. In a separate small bowl, combine the following for the dressing: extra virgin olive oil, red wine vinegar, and lemon juice. Mince the garlic and whisk it in for good measure.
4. In the large bowl, combine the dressing with the bean and vegetable mixture.
5. To taste, add salt and freshly ground black pepper.
6. Carefully mix all the ingredients to ensure they are thoroughly combined and the dressing is evenly distributed.
7. Move the salad to a serving dish or platter.
8. If you want, scatter crumbled feta cheese on the salad’s upper surface so as to add flavor.
9. For at least 10 minutes, let the flavors meld together in the salad.
10. The refreshing White Bean Tomato Salad may be served at room temperature or chilled, as you prefer.
Equipment Needed
1. Large mixing bowl
2. Small bowl
3. Can opener
4. Colander
5. Knife
6. Cutting board
7. Whisk
8. Measuring cups
9. Measuring spoons
10. Serving dish or platter
11. Mixing spoon or spatula
FAQ
- Can I use fresh beans instead of canned white beans?Yes, you can use freshly cooked white beans. Ensure they are completely cooked and have cooled down before using them in the salad.
- What type of white beans work best for this salad?Recommended beans are cannellini, but great northern or navy beans also work well.
- Is there a substitute for red wine vinegar?White wine vinegar and apple cider vinegar can be used as substitutes.
- How long will this salad keep in the refrigerator?An airtight container can store the salad in the refrigerator for up to 3 days.
- Can I make this salad ahead of time?Certainly, it can be made several hours in advance, but be sure to add the cucumber just before serving for maximum crunch.
- Is there a substitute for feta cheese if I want to make it vegan?You can omit the cheese altogether or use a vegan-style feta cheese.
- How can I add more flavor to the salad?Consider adding a touch of dried oregano or some freshly chopped basil to boost the flavor.
Substitutions and Variations
Chickpeas or cannellini beans can be used in place of white beans when a dish demands something akin to the texture and taste of the latter.
Grape tomatoes or diced Roma tomatoes can be used instead of cherry tomatoes.
Shallots or green onions can be used in place of red onion to achieve a flavor that is less potent and somewhat sweeter.
Parsley: For a different herbaceous note, try using fresh basil or cilantro.
Red wine vinegar: Alternatives include apple cider vinegar or white wine vinegar.
Pro Tips
1. Chill Your Ingredients: For an extra refreshing salad, chill the beans, cucumber, and tomatoes in the refrigerator for an hour before assembling the salad. This also helps the flavors meld better when combined with the dressing.
2. Enhance the Dressing: Consider adding a teaspoon of Dijon mustard or a pinch of oregano to the dressing for an extra layer of flavor. These additions can complement the Mediterranean style of the salad beautifully.
3. Let It Marinate: If time allows, let the salad sit in the refrigerator for at least 30 minutes before serving. This resting period allows the beans to soak up more of the dressing and enhances the overall flavor.
4. Add Crunch: For added texture, toss in a small amount of toasted pine nuts or sunflower seeds just before serving. This adds a delightful crunch and a nutty note to the salad.
5. Custom Feta: If you’re using feta cheese, consider marinating it in olive oil with herbs like rosemary or thyme for half an hour before crumbling it over the salad. This infuses additional flavors into the cheese.
White Bean Tomato Salad Recipe
My favorite White Bean Tomato Salad Recipe
Equipment Needed:
1. Large mixing bowl
2. Small bowl
3. Can opener
4. Colander
5. Knife
6. Cutting board
7. Whisk
8. Measuring cups
9. Measuring spoons
10. Serving dish or platter
11. Mixing spoon or spatula
Ingredients:
- 2 cans (15 oz each) of white beans, drained and rinsed
- 1 pint cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- Salt to taste
- Freshly ground black pepper to taste
- Crumbled feta cheese (optional)
Instructions:
1. In a large mixing bowl, combine the white beans (drained and rinsed), halved cherry tomatoes, finely chopped red onion, and diced cucumber.
2. Chop the fresh parsley finely. Add it to the bowl.
3. In a separate small bowl, combine the following for the dressing: extra virgin olive oil, red wine vinegar, and lemon juice. Mince the garlic and whisk it in for good measure.
4. In the large bowl, combine the dressing with the bean and vegetable mixture.
5. To taste, add salt and freshly ground black pepper.
6. Carefully mix all the ingredients to ensure they are thoroughly combined and the dressing is evenly distributed.
7. Move the salad to a serving dish or platter.
8. If you want, scatter crumbled feta cheese on the salad’s upper surface so as to add flavor.
9. For at least 10 minutes, let the flavors meld together in the salad.
10. The refreshing White Bean Tomato Salad may be served at room temperature or chilled, as you prefer.
