White Bean & Artichoke Mediterranean Salad

Recipe details
Prep time: 20 minutes

Cook time: 0 minutes

Total time: 20 minutes

Servings: 4

Difficulty: Easy

Cuisine: Mediterranean

Serving size: Approximately 1½–2 cups per serving

Ingredients
For the salad
2 cans (15 oz / 425 g each) white beans, drained and rinsed (cannellini or Great Northern beans)

1 can (14 oz / 400 g) artichoke hearts, drained and quartered

1½ cups cherry tomatoes, halved

1 medium cucumber, diced

½ medium red onion, thinly sliced

½ cup Kalamata olives, pitted and halved

½ cup fresh parsley, finely chopped

¼ cup fresh basil, chopped

½ cup crumbled feta cheese (optional)

2 tablespoons capers, drained (optional)

For the Mediterranean lemon dressing
¼ cup extra-virgin olive oil

3 tablespoons fresh lemon juice

1 teaspoon Dijon mustard

1 small garlic clove, minced

1 teaspoon dried oregano

½ teaspoon sea salt, or to taste

¼ teaspoon freshly ground black pepper

½ teaspoon lemon zest (optional)

Instructions

1. Prepare the beans. Drain and rinse the white beans under cold running water. Allow them to drain thoroughly to prevent a watery salad.
2. Prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the parsley and basil.
3. Prepare the artichokes. Drain the artichoke hearts well. Pat dry with a clean paper towel if they are particularly wet, then cut into bite-sized pieces.
4. Make the dressing. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, pepper, and lemon zest until emulsified.
5. Combine the salad. In a large mixing bowl, add white beans, artichokes, tomatoes, cucumber, red onion, olives, parsley, and basil.
6. Dress the salad. Pour the dressing over the ingredients. Toss gently to coat everything without crushing the beans.
7. Add optional ingredients. Fold in the feta cheese and capers, if using. Taste and adjust the lemon juice, salt, and pepper.
8. Rest and serve. Let the salad sit for 10–15 minutes before serving to allow the flavors to develop. Serve chilled or at room temperature.

Allergen and nut information
Nuts: The recipe contains no tree nuts or peanuts as written.

Peanuts: Not included.

Tree nuts: Not included.

Dairy: Feta cheese contains milk; omit it for a dairy-free salad.

Gluten: The ingredients are naturally gluten-free, but check the Dijon mustard, canned artichokes, and other packaged products for cross-contact or added ingredients.

Soy: No soy ingredients are included in the standard recipe.

Sesame: No sesame ingredients are included.

Mustard: Dijon mustard is included and may be an allergen.

Garlic and alliums: Garlic and red onion are included.

Legumes: White beans are legumes and may not be suitable for people with specific legume allergies.

Nut cross-contact precaution: If preparing this for someone with a nut allergy, check the ingredient labels and use clean utensils, preparation surfaces, and serving equipment. Restaurant-prepared or bulk ingredients may have cross-contact risks.

Nutrition information
Estimated per serving, based on 4 servings with feta and the full amount of dressing.

Nutrient

Approximate amount

Calories

430–480 kcal

Protein

15–18 g

Carbohydrates

35–42 g

Dietary fiber

10–13 g

Total fat

25–30 g

Saturated fat

5–7 g with feta

Sugars

5–8 g

Sodium

800–1,200 mg

Actual values vary by brand, bean variety, olive quantity, feta, and added salt.

Storage and food safety
Store in an airtight container in the refrigerator at 40°F (4°C) or below.

Best enjoyed within 3 days for freshness and texture.

Keep the salad refrigerated rather than leaving it at room temperature for extended periods.

If preparing ahead, add the fresh herbs and feta shortly before serving for the best flavor.

Do not leave the salad unrefrigerated for more than 2 hours, or 1 hour when the ambient temperature exceeds 90°F (32°C).

Recipe Q&A
Q: Can I use dried white beans?
Yes. Cook them until tender, cool them completely, and use approximately 3 cups of cooked beans in place of the canned beans.

Q: Can I use marinated artichoke hearts?
Yes. Drain them well and reduce the olive oil in the dressing slightly because the marinade may already contain oil and seasoning.

Q: Can I make this salad vegan?
Yes. Omit the feta or replace it with a dairy-free alternative.

Q: Can I make it without olives?
Yes. Leave them out or substitute diced roasted red peppers for a milder flavor.

Q: Is this salad suitable for meal prep?
Yes. Combine the beans, artichokes, and sturdy vegetables in advance. Store the dressing separately when possible and add the herbs just before serving.

Q: How can I increase the protein?
Increase the white beans or add grilled chicken, tuna, or extra-firm tofu, depending on your dietary preferences.

Q: Does the original recipe contain nuts?
No. The listed ingredients do not include peanuts or tree nuts, although packaged ingredients and kitchen cross-contact should always be checked when allergies are involved.

Q: How can I make the dressing less acidic?
Reduce the lemon juice slightly and add a little more olive oil. A small pinch of sugar can also balance the acidity.

Q: What can I serve with this salad?
Serve it with whole-grain pita, grilled vegetables, roasted potatoes, or grilled fish or chicken.