Healthy White Dense Bean Salad Recipe: An Easy Nutrient-Dense Recipe (15 Minutes) by Jan Mostrom
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If you're looking for a healthy recipe, don't scroll past this one! Dense bean salads are going viral on TikTok because of their great taste. Not only that, these nutrient-dense salads are packed with nutrition. This easy dense white bean salad is one of my favorites, and loaded with healthy ingredients.
Just in case I haven’t convinced you to try this easy dense white bean salad recipe, here are a few of the health benefits of white beans:
- White beans are high in soluble fiber and iron. (Check out the health benefits of fiber and the health benefits of iron.)
- White beans are high in protein and fill you up, which can help you feel fuller longer. (Read about the health benefits of protein.)
- White beans are rich in nutrients and antioxidants. (Read about the health benefits of antioxidants.)
- White beans are loaded with fiber, so they slow down your digestion, which helps to maintain blood sugar levels longer. (Learn more about blood sugar levels.)
Here is your gluten-free shopping list for this fresh, wholesome bean salad recipe: canned white beans, cucumber, tomatoes, green onions (scallions), fresh parsley, fresh mint, a lemon for juicing and zesting, za'atar (read more about the health benefits of za'atar and here's how to make homemade za'atar), sumac, ground aleppo pepper, extra-virgin olive oil and optional feta cheese. (Feta cheese may be one of the healthiest cheeses in the world!)
Serve this high-protein and high-fiber recipe for a healthy lunch or as a side dish with dinner. The bean salad is also a wonderful meal-prep recipe. Pack it in meal-prep containers and you have a healthy option throughout the week.
Cuisine: American
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 6
Ingredients
- 29 ounces (2 cans) white beans, drained and rinsed well
- 1 English cucumber or 4 mini cucumbers, washed and cut into small pieces
- 10 ounces grape tomatoes or cherry tomatoes, halved
- 4 green onions, chopped
- 1 cup chopped fresh parsley
- 15 - 20 mint leaves, chopped
- 1 lemon, zested and juiced
- 1 teaspoon za’atar
- 1/2 teaspoon sumac
- 1/2 teaspoon ground aleppo pepper (or crushed red pepper flakes)
- extra virgin olive oil
- 6 ounces feta, crumbled cheese (optional)
Here's how to make it:
- In a large serving bowl add the beans, cucumbers, tomatoes green onions, parsley and mint. Sprinkle salad with salt, pepper, lemon zest, za’atar, sumac, aleppo pepper and a good drizzle of good olive oil. (Feel free to change out your spices if you don’t have the ones listed. Oregano, cumin and crushed red pepper flakes, if you like a little heat, are all great options.)
- Stir. Top with the feta, if desired, and serve. (If you have the time, let the salad sit for 30 minutes before eating to let the flavors come together. You can make this salad a day or two ahead, just leave off the feta, cover and then add the cheese when you are ready to eat.)
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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