Description
A refreshing and nutritious Tabbouleh White Bean Salad combining creamy white beans with fresh tomatoes, cucumbers, herbs, and a zesty lemon dressing. Perfect as a light lunch or side dish, this salad is packed with flavor and wholesome ingredients for a healthy Mediterranean-inspired meal.
Ingredients
Salad:
- 800g / 24 oz (2 cans) white beans (cannellini, navy/haricot, or butter beans), drained
- 4 tomatoes, cut into 1.25cm / 1/2″ pieces
- 3 cucumbers (or 1 1/2 long English/Telegraph cucumbers), cut into 1.25cm / 1/2″ pieces
- 1/2 red onion, finely chopped
- 1 cup parsley, roughly chopped (1 large bunch)
- 1/3 cup mint, roughly chopped
Lemon Dressing:
- 2 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- 1 small garlic clove, minced using a garlic press
- 1/2 tsp Dijon mustard
- 1/2 tsp kosher/cooking salt (or 1/4 tsp table salt)
- 1/2 tsp black pepper
Instructions
- Prepare the dressing: In a jar with a lid, combine the lemon juice, extra virgin olive oil, minced garlic, Dijon mustard, salt, and black pepper. Secure the lid tightly and shake well until the dressing is thoroughly mixed and emulsified.
- Assemble the salad: In a large mixing bowl, add the drained white beans, chopped tomatoes, cucumbers, finely chopped red onion, parsley, and mint. Pour most of the prepared dressing over the salad (reserve a little for drizzling when serving) and toss everything gently but thoroughly to evenly coat all ingredients with the dressing.
- Serve: Transfer the tossed salad into a serving bowl, drizzle with any remaining dressing, and serve immediately for fresh flavors. This salad can be enjoyed as a light meal or alongside grilled dishes.
Notes
- Use canned white beans for convenience, but rinse and drain well to reduce sodium and remove excess starch.
- The Dijon mustard adds a subtle tang and helps to emulsify the dressing for better texture.
- This salad is best consumed fresh but can be refrigerated for up to 1 day; herbs and cucumbers may lose some texture over time.
- You can add a touch of sumac or a sprinkle of feta cheese for variation.
- Make sure to chop the vegetables into small, uniform pieces for consistent texture and flavor.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook, Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (approx. 200g)
- Calories: 260 kcal
- Sugar: 4 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 1.7 g
- Unsaturated Fat: 10.3 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg
