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    Home » Recipes » Beans and Rice sides

    Mediterranean White Bean Salad

    Published: Jul 18, 2016 · Modified: Sep 8, 2021 by Bowl Me Over · 28 Comments

    Yummy deliciousness and creamy crunch in this Mediterranean White Bean Salad - you're going to love everything about this one - you can serve it cold or room temperature. Perfect for a buffet or light lunch!
    Jump to Recipe Print Recipe

    Mediterranean White Bean Salad

    The White Teary Beans used in this salad have been provided by Romona Farms.

    Sharing this recipe with you today is so exciting! I've been working with the beans from Ramona Farms for a while now. I received them about a month ago. Included in the shipment was a package of White, Brown and Black Tepary Beans and Chick-Peas too.

    Mediterranean White Bean Salad

    Mediterranean White Bean Salad

    In a word....they are delicious! Because they digest slowly they offer sustained energy for up to 6 hours after eating them - super cool!

    Also since they are drought tolerant, I'm thinking they would be a great crop here in the drought stricken valley of Central California!

    Mediterranean White Bean Salad

    Mediterranean White Bean Salad

    To back up a bit though, when I received them I initially struggled on how to use them. I wanted to honor the ancient heritage these beans have, but wasn't sure how to do that. Then I decided the best way to do this would be to create my best recipe and I'm quite certain I have!

    Just look at all that yummy goodness!

    Just look at all that yummy goodness!

    If you haven't cooked dried beans, here's a quick look at the process. First you sort the beans and remove any discolored beans and an occasional pebble (though I should add I didn't find any in these beans!). Next you'll rinse them well and put them on the stove. After bringing the pot to a boil, turn off and cover it. Allow it to sit for two hours, then pour off the liquid, add in fresh water and boil until the beans are tender. Don't worry, the directions are right on the back of the package.

    Cooking the beans

    Cooking the beans

    After draining the beans, I allowed them to cool and then combined the ingredients for the salad. Tomatoes, arugula, sugar snap peas, red onions, capers and parmesan cheese - topped off with a lemony vinaigrette! It couldn't be any easier or more delicious!

    Squeeze_of_Lemon

    After finishing the salad I decided it needed just a bit more bright fresh flavor and finished it off with a squeeze of lemon. The salty bite you get from the parm and capers paired with the crunch of the peas is mouthwatering! And the creaminess of the beans and peppery bite of the arugula makes for the perfect bite!

    Check out these delicious beans recipes!

    • Navy Bean Soup with Ham
    • Baked Beans
    • How to Cook Black Beans
    • Vegetable Bean Soup Recipe
    Print Recipe Pin Recipe
    5 from 4 votes

    Mediterranean White Bean Salad

    Yummy deliciousness and creamy crunch in this Mediterranean White Bean Salad - you're going to love everything about this one - you can serve it cold or room temperature. Perfect for a buffet or light lunch!
    Prevent your screen from going dark
    Prep Time15 mins
    Cook Time2 hrs
    Total Time2 hrs 15 mins
    Course: Salads
    Cuisine: Mediterranean
    Servings: 8 servings
    Calories: 345kcal
    Author: Deb Clark
    As an Amazon Associate I earn from qualifying purchases.

    Ingredients

    • 1 lb dried white beans
    • ¼ cup capers
    • ½ red onion
    • 1 cup arugula
    • 1 cup chopped tomatoes
    • 1 cup sugar snap peas
    • 1 cup grated Parmesan cheese
    • Lemon Vinaigrette
    • ⅓ cup good olive oil
    • 2 whole lemons
    • 1 ½ teaspoon salt
    • ¾ teaspoon pepper

    Instructions

    • Cook beans according to package directions, drain well and allow to cool for about ½ hour. Place in a large bowl
    • While the beans are cooling, chop the vegetables. Dice the onion and tomato. Clean the sugar snap peas and slice them into small bite sized pieces on the diagonal. Grate the parmesan cheese. All these ingredients along with the parmesan cheese to the bowl with the beans.
    • Make the vinaigrette - zest & juice one lemon. Add the lemon juice & zest to a jar with the olive oil, salt & pepper. Shake together really well. Pour over the salad and mix to combine. This salad can be served at room temperature or chilled - perfect for a bbq!

    Nutrition

    Calories: 345kcal | Carbohydrates: 40g | Protein: 19g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 11mg | Sodium: 832mg | Potassium: 1170mg | Fiber: 10g | Sugar: 3g | Vitamin A: 345IU | Vitamin C: 25.6mg | Calcium: 304mg | Iron: 6.9mg
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    Mediterranean White Bean Salad

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    About Bowl Me Over

    Welcome to Bowl Me Over! My name is Debra and I send warm greetings from sunny California. I am a serious foodie – I’ve been known as the go-to girl in our family for years, catering weddings and anniversary parties. In the summer I help cook mountains of food for our family reunions. Often times things I create end up in a bowl, hence the name Bowl Me Over! Let's stay connected, you can email me at [email protected] and find me on Facebook, Pinterest, Instagram, Twitter and YouTube.

    Reader Interactions

    Comments

    1. debi at Life Currents

      January 05, 2019 at 1:12 pm

      5 stars
      Oh my word this looks good. The perfect balance of healthy and delicious!

      Reply
      • Bowl Me Over

        January 05, 2019 at 4:00 pm

        I love this salad, it's one of my favorites, now I'm ready to make some beans!

        Reply
    2. Stephanie

      August 14, 2016 at 10:33 am

      Bean salads have always been some of my favorites. This one looks so good 🙂

      Reply
      • Bowl Me Over

        August 14, 2016 at 2:32 pm

        Thanks Stephanie - we just love it! I hope you give it a try, it's so yummy!

        Reply
    3. Patty Haxton Anderson

      July 27, 2016 at 7:04 am

      I love white beans and your salad sounds so delicious! Screams light summer eating while filling you up!

      Reply
      • Bowl Me Over

        July 27, 2016 at 10:47 am

        Yes!! Perfect in every way - just love this one. Thanks Patty!

        Reply
    4. Angela

      July 26, 2016 at 6:26 am

      I love bean salads. They are great as a side or hearty enough for a meal. Love the flavors you've got going on in this one!

      Reply
      • Bowl Me Over

        July 27, 2016 at 11:31 am

        Thanks Angela - I'm such a fan of beans, always looking for a new way to enjoy them in a meal!

        Reply
    5. Healing Tomato

      July 24, 2016 at 6:33 pm

      5 stars
      It is true that I have never been fond of white beans, but, your recipe is making me give them a second look. Yesterday, I tried your recipe with navy beans and I have to say that I really liked it. The lemony goodness hits your taste buds with just the perfect level and it makes this whole recipe delicious.

      Reply
      • Bowl Me Over

        July 27, 2016 at 11:31 am

        Oooh Navy Beans would be delicious also - that sounds terrific Rini!

        Reply
    6. Sandra

      July 21, 2016 at 8:05 pm

      Nice and healthy meal and the lemon dressing sound refreshing! Great recipe!

      Reply
      • Bowl Me Over

        July 27, 2016 at 10:49 am

        Thank you Sandra!!

        Reply
    7. linda spiker

      July 20, 2016 at 5:05 pm

      5 stars
      What a beautiful recipe!

      Reply
      • Bowl Me Over

        July 21, 2016 at 7:05 am

        Thanks Linda!

        Reply
    8. peter @feedyoursoultoo

      July 18, 2016 at 6:52 pm

      Such a great salad wit a tangy dressing. I like all the different textures in your salad.

      Reply
      • Bowl Me Over

        July 19, 2016 at 3:02 am

        Thanks Peter, it's a lovely salad full of great crunchy flavor!

        Reply
    9. christine

      July 18, 2016 at 6:47 pm

      I love that you used capers in this. I have been throwing capers into everything lately. Love those little gems.

      Reply
      • Bowl Me Over

        July 19, 2016 at 3:03 am

        Me too Christine, that salty bite is the best!!!

        Reply
    10. Florian @ContentednessCooking

      July 18, 2016 at 4:50 pm

      This looks so full o flavor, amazing!

      Reply
      • Bowl Me Over

        July 18, 2016 at 5:17 pm

        Thanks Florian, love the big punch of flavor!!

        Reply
    11. Erica Schwarz

      July 18, 2016 at 4:46 pm

      Ohhh don't you just LOVE lemon vinaigrettes like this? I do too. This sounds delicious - I am a vegetarian and I'm always looking for new ways to dress up a plate of beans. I especially love that you added the snap peas for crunch. YUM

      Reply
      • Bowl Me Over

        July 18, 2016 at 5:18 pm

        Yay, thanks for taking the time to comment Erica!! I'm not a vegetarian, but I love a great meatless meal and these beans are soooo good!

        Reply
    12. Michelle

      July 18, 2016 at 2:28 pm

      Ramona's White Tepary Beans are my favorite. Good job, Deb. The salad is excellent.

      Reply
      • Bowl Me Over

        July 18, 2016 at 5:19 pm

        Thank you, thank you my friend!! I owe it all to you!!!

        Reply
    13. Karen Button

      July 18, 2016 at 12:01 pm

      Thank you so much Debra! Beautiful and nutritious! Karen, Ramona Farms (Ramona's American Indian Foods)

      Reply
      • Bowl Me Over

        July 18, 2016 at 1:35 pm

        So glad that you enjoyed the recipe Karen, it was a pleasure creating it for you & Ramona Farms! You have amazing products!

        Reply
    14. Lois

      July 18, 2016 at 11:29 am

      This looks just great. Can't wait to try it.

      Reply
      • Bowl Me Over

        July 18, 2016 at 1:36 pm

        Looking forward to making it for you & Dad this week!

        Reply

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