Mediterranean Cannellini Bean Salad with Feta and Mint
This refreshing Mediterranean Cannellini Bean Salad with Feta and Mint is a perfect dish for warm-weather gatherings or as a light lunch. Adapted from The Wine & Food Lover's Diet, this salad highlights the delightful combination of protein-packed cannellini beans and vibrant baby peas. With the addition of fresh mint and colorful bell peppers, this recipe balances flavors and adds a touch of brightness. Easy to prepare with canned beans and frozen peas, it requires minimal cooking, perfect for busy days. Serve it chilled as a standalone dish or as a side that complements grilled meats and fish.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
baby peas
1/2 cup (if frozen, thawed)
cannellini beans
1 (15 ounce) can (rinsed and drained)
fresh mint leaves
1/2 cup (packed and chopped)
red bell pepper
1/2 (seeded and chopped)
yellow bell pepper
1/2 (seeded and chopped)
garlic clove
1 (minced)
extra virgin olive oil
2 tablespoons
red wine vinegar
1 teaspoon
fresh oregano
1 1/2 teaspoons (finely chopped (optional))
feta cheese
1/4 cup (crumbled)
kosher salt
to taste
freshly ground black pepper
to taste
Instructions
1
In a large serving bowl, combine the thawed baby peas, rinsed and drained cannellini beans, chopped mint leaves, chopped red and yellow bell peppers, and minced garlic.
2
Drizzle the extra virgin olive oil and red wine vinegar over the salad mixture. If using, sprinkle in the finely chopped oregano.
3
Gently fold the mixture to combine all ingredients evenly. Add the crumbled feta cheese on top.
4
Taste the salad and adjust seasoning with kosher salt and freshly ground black pepper according to your preference.
5
Let the salad sit at room temperature for 30 minutes, allowing the flavors to meld together.
6
Before serving, give the salad a gentle toss and enjoy it chilled or at room temperature.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Cannellini Bean Salad with Feta and Mint?
It is a refreshing, protein-packed salad made with cannellini beans, baby peas, fresh mint, and bell peppers, topped with feta cheese.
Are cannellini beans healthy?
Yes, cannellini beans are an excellent source of plant-based protein and fiber, making them a nutritious choice for salads.
Do I need to cook the peas for this recipe?
No, you can use frozen baby peas that have been thawed; no additional cooking is necessary.
Can I make this salad vegan?
Yes, you can easily make this recipe vegan by omitting the feta cheese or replacing it with a plant-based cheese alternative.
What type of dressing is used in this bean salad?
The dressing is a simple and light vinaigrette made from extra virgin olive oil and red wine vinegar.
How long should I let the salad sit before serving?
It is recommended to let the salad sit at room temperature for 30 minutes to allow the flavors to meld together.
Can I use dried mint instead of fresh?
While fresh mint provides the most vibrant flavor, you can use dried mint in a smaller quantity if fresh is unavailable.
Is this salad suitable for a summer gathering?
Absolutely, its refreshing ingredients and chilled serving temperature make it a perfect dish for warm-weather gatherings.
What kind of bell peppers are recommended?
The recipe calls for a combination of red and yellow bell peppers to add color and sweetness.
Can I substitute the cannellini beans?
Yes, you can substitute them with other white beans like Great Northern or navy beans if needed.
Is the fresh oregano required?
The fresh oregano is optional, but it adds a lovely Mediterranean herbal note if you choose to include it.
How should I prepare the canned beans?
You should rinse and drain the canned cannellini beans thoroughly before adding them to the salad bowl.
How many garlic cloves does the recipe use?
The recipe uses one minced garlic clove to provide a subtle aromatic bite.
Is this recipe gluten-free?
Yes, all the primary ingredients in this salad are naturally gluten-free.
What can I serve with this Mediterranean salad?
This salad works well as a standalone light lunch or as a side dish for grilled meats and fish.
Can I prepare this salad in advance?
Yes, you can prepare it a few hours ahead; just keep it refrigerated and give it a gentle toss before serving.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Does this recipe require any heavy cooking?
No, this is a minimal-cooking recipe that primarily involves chopping and mixing ingredients.
Can I add other vegetables?
Certainly, vegetables like cucumber or cherry tomatoes would be excellent additions to this base recipe.
What is the texture of the salad?
The salad offers a variety of textures, from the creamy beans and feta to the crunch of the fresh bell peppers.
What kind of vinegar is best for the dressing?
Red wine vinegar is specified as it provides the traditional tangy profile typical of Mediterranean dishes.
How much feta cheese is used?
The recipe calls for 1/4 cup of crumbled feta cheese.
Can I use regular olive oil?
Extra virgin olive oil is recommended for its superior flavor, which is important in raw salad dressings.
Is this recipe considered healthy?
Yes, it is tagged as a healthy, vegetarian recipe full of fresh vegetables and plant-based protein.
How much mint should I use?
The recipe suggests 1/2 cup of packed and chopped fresh mint leaves.
Are the bell peppers seeded?
Yes, the instructions specify to seed and chop the bell peppers before adding them to the salad.
Is this a good side dish for fish?
Yes, the light and citrusy notes of the mint and vinegar make it a great companion for grilled fish.
Can I serve this at room temperature?
Yes, it can be enjoyed either chilled or at room temperature.
What seasoning is used?
The salad is seasoned simply with kosher salt and freshly ground black pepper to taste.
How many servings does this make?
While specific serving counts aren't provided, it uses one standard 15-ounce can of beans and makes a generous amount for a side dish.