Mediterranean Bean Salad With Olives and Herbs

Quick Recipe Version (TL;DR)

• Yield: 6 side servings or 4 lunch portions
• Prep Time: 20 minutes
• Cook Time: 0 minutes
• Total Time: 35 minutes, including 15 minutes resting time

Quick Ingredients

• 2 cans cannellini beans, 15 ounces each, drained and rinsed
• 1 can chickpeas, 15 ounces, drained and rinsed
• 1 medium English cucumber, diced, about 2 cups
• 2 cups cherry tomatoes, halved
• 1/2 small red onion, thinly sliced, about 1/2 cup
• 3/4 cup pitted Kalamata olives, halved
• 1 cup fresh parsley, chopped
• 2 teaspoons dried oregano
• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice, from about 2 lemons
• 1 teaspoon lemon zest
• 1 small garlic clove, finely grated or minced
• 3/4 teaspoon fine sea salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper

Do This

• 1. Thinly slice the red onion and soak it in 1 tablespoon of the lemon juice for 10 minutes to mellow the bite.
• 2. Drain and rinse the cannellini beans and chickpeas well; let them drip dry in a colander.
• 3. Dice the cucumber, halve the tomatoes and olives, and chop the parsley.
• 4. Whisk olive oil, remaining lemon juice, lemon zest, garlic, oregano, salt, and pepper.
• 5. Combine beans, chickpeas, vegetables, olives, parsley, and onion in a large bowl.
• 6. Pour over the dressing, toss gently, and rest for 15 minutes before serving.
• 7. Taste and adjust with more lemon juice, salt, pepper, or olive oil if needed.

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Why You’ll Love This Recipe

• Protein-packed and satisfying: Cannellini beans and chickpeas make this hearty enough for lunch, while still feeling bright and fresh.
• No cooking required: Everything comes together with simple chopping, whisking, and tossing.
• Big Mediterranean flavor: Briny olives, lemony dressing, parsley, oregano, tomato, and olive oil bring bold, sunny flavor to every bite.
• Meal-prep friendly: The salad keeps well and tastes even better after the beans absorb the dressing.

Grocery List

• Produce: 1 medium English cucumber, 1 pint cherry tomatoes, 1 small red onion, 1 bunch fresh parsley, 2 lemons, 1 small garlic bulb
• Dairy: None
• Pantry: 2 cans cannellini beans, 1 can chickpeas, pitted Kalamata olives, extra-virgin olive oil, dried oregano, fine sea salt, black pepper

Full Ingredients

For the Salad

• 2 cans cannellini beans, 15 ounces each, drained and rinsed, about 3 cups total after draining
• 1 can chickpeas, 15 ounces, drained and rinsed, about 1 1/2 cups after draining
• 1 medium English cucumber, diced into 1/2-inch pieces, about 2 cups
• 2 cups cherry tomatoes, halved, about 10 ounces
• 1/2 small red onion, very thinly sliced or finely diced, about 1/2 cup
• 3/4 cup pitted Kalamata olives, halved lengthwise, about 4 ounces
• 1 cup fresh flat-leaf parsley, chopped, loosely packed

For the Lemon-Oregano Dressing

• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice, divided, from about 2 medium lemons
• 1 teaspoon finely grated lemon zest
• 1 small garlic clove, finely grated or minced
• 2 teaspoons dried oregano, lightly crushed between your fingers
• 3/4 teaspoon fine sea salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper

Optional Finishing Touches

• 1 tablespoon extra chopped parsley, for garnish
• 1 teaspoon extra-virgin olive oil, for a glossy finish
• 1 lemon wedge per serving, for extra brightness

Step-by-Step Instructions

Step 1: Mellow the red onion

Place the thinly sliced red onion in a small bowl with 1 tablespoon of the fresh lemon juice and a small pinch of the measured salt. Toss to coat and let it sit for 10 minutes while you prepare the rest of the salad. This quick soak softens the onion’s sharpness and gives it a lightly pickled flavor.

Step 2: Rinse and dry the beans

Pour the cannellini beans and chickpeas into a colander. Rinse under cool running water for 30 to 45 seconds, gently moving them around with your hand to remove excess canning liquid and reduce sodium. Let them drain for 3 to 5 minutes, then gently shake off extra water. If the beans are very wet, spread them on a clean kitchen towel and pat them dry.

Step 3: Prepare the vegetables, olives, and herbs

Dice the cucumber into 1/2-inch pieces, halve the cherry tomatoes, halve the Kalamata olives, and chop the parsley. Try to keep the cucumber and tomato pieces roughly bite-sized so the salad is easy to scoop and every forkful includes a good mix of beans, vegetables, herbs, and olives.

Step 4: Make the lemon-oregano dressing

In a small bowl or liquid measuring cup, whisk together the extra-virgin olive oil, the remaining 3 tablespoons lemon juice, lemon zest, grated garlic, dried oregano, fine sea salt, and black pepper. Whisk for about 20 seconds, until the dressing looks slightly thickened and glossy. The oregano will hydrate as the salad rests, giving the dressing a classic Mediterranean flavor.

Step 5: Combine the salad

In a large mixing bowl, add the drained cannellini beans, chickpeas, cucumber, cherry tomatoes, Kalamata olives, chopped parsley, and the lemon-soaked red onion, including any lemon juice in the onion bowl. Pour the dressing evenly over the top.

Step 6: Toss gently without smashing the beans

Use a large spoon or silicone spatula to fold the salad together gently for 45 to 60 seconds. Scrape along the bottom of the bowl as you toss so the dressing coats the beans and vegetables evenly. Avoid aggressive stirring, as cannellini beans are creamy and can break apart if handled too roughly.

Step 7: Rest, taste, and serve

Let the salad rest at room temperature for 15 minutes before serving so the beans can absorb the lemony dressing. Taste and adjust with up to 1/4 teaspoon additional salt, 1 tablespoon extra lemon juice, or 1 teaspoon olive oil if needed. Serve at room temperature or chilled. If the salad will sit out longer than 2 hours, refrigerate it at 40°F or below for food safety.

Pro Tips

• Dry the beans well: Excess water dilutes the dressing. A few minutes in the colander makes a big difference.
• Use good olive oil: Since this is a no-cook salad, the flavor of the oil really comes through.
• Cut everything small enough to scoop: Bite-sized cucumber, tomatoes, and olives help the salad feel balanced rather than chunky.
• Rest before serving: A 15-minute rest gives the oregano time to bloom and the beans time to soak up the lemon and olive oil.
• Adjust salt at the end: Olives vary in saltiness, so taste after tossing before adding more salt.

Variations

• Add greens: Fold in 3 cups chopped romaine, baby arugula, or baby spinach just before serving for a larger salad bowl.
• Make it extra hearty: Add 2 cups cooked and cooled quinoa, farro, or pearl couscous, plus 1 extra tablespoon lemon juice and 1 tablespoon olive oil.
• Add a creamy element: If you eat dairy, sprinkle 1/2 cup crumbled feta over the top just before serving. For a dairy-free creamy option, add 1 diced ripe avocado right before eating.

Storage & Make-Ahead

Store the salad in an airtight container in the refrigerator at 40°F or below for up to 4 days. The beans will continue to absorb the dressing, so before serving leftovers, stir in 1 to 2 teaspoons lemon juice or olive oil to refresh the texture and flavor. For the best make-ahead texture, prepare the dressing, beans, olives, onion, and parsley up to 24 hours in advance, then add the cucumber and tomatoes within 2 hours of serving so they stay crisp and juicy.

Nutrition (per serving)

Calories: 315 kcal | Carbs: 37g | Protein: 12g | Fat: 14g | Saturated Fat: 2g | Fiber: 10g | Sugar: 6g | Sodium: 560mg | Cholesterol: 0mg