Mediterranean White Bean Salad with Feta and Kalamata Olives
This vibrant Mediterranean-inspired salad bursts with fresh flavors and wholesome ingredients. Crisp romaine lettuce, shredded carrots, and crunchy cucumbers combine with juicy tomatoes and creamy feta cheese, while the addition of white beans offers protein and richness. Kalamata olives add a briny depth to the dish, and herbed croutons provide the perfect crunch. Ideal for a refreshing lunch or a light snack, this meatless salad is not only delicious but also versatile. For those craving a protein boost, feel free to add seared tuna steak or canned tuna. Experience the taste of the Mediterranean in every bite!
N/A
Servings
130
Calories
12
Ingredients
Ingredients
red wine vinegar
2 tablespoons
olive oil
2 teaspoons
dried oregano
1/2 teaspoon
ground black pepper
1/4 teaspoon
romaine lettuce
4 cups (cut into 1 inch ribbons)
carrot
1 cup (shredded)
cucumber
1 cup (cut into 1/2 inch cubes)
tomatoes
1 cup (cut into 1/2 inch cubes)
white beans
1 (15 ounce) can (rinsed and drained)
feta cheese
1/3 cup (crumbled)
kalamata olives
20 (pitted)
herbed croutons
1 cup
Instructions
1
In a large bowl, whisk together the red wine vinegar, olive oil, dried oregano, and ground black pepper until well combined.
2
Add the chopped romaine lettuce, shredded carrots, cucumbers, chopped tomatoes, rinsed white beans, and crumbled feta cheese to the bowl. Gently toss all the ingredients together to coat them in the dressing.
3
You can either divide the salad into four individual bowls or keep it in one large serving bowl for sharing.
4
Before serving, top the salad with pitted Kalamata olives and fragrant herbed croutons for an added crunch.
Nutrition Information
6g
Fat
17.5g
Carbs
5g
Protein
3.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean White Bean Salad with Feta and Kalamata Olives?
It is a vibrant, Mediterranean-inspired salad featuring fresh vegetables, creamy feta, protein-rich white beans, and briny olives.
Is this recipe vegetarian?
Yes, this is a meatless salad suitable for vegetarians.
What kind of beans are used in this salad?
The recipe calls for one 15-ounce can of white beans, rinsed and drained.
How many calories are in a serving?
Each serving contains approximately 130 calories.
What ingredients are used for the dressing?
The dressing is made from red wine vinegar, olive oil, dried oregano, and ground black pepper.
How much protein does this salad provide?
This salad contains 5g of protein per serving.
Can I add extra protein to this dish?
Yes, you can easily add seared tuna steak or canned tuna for a protein boost.
What type of lettuce is best for this recipe?
The recipe specifies 4 cups of romaine lettuce, cut into 1-inch ribbons.
What gives the salad its crunch?
The crunch comes from fresh cucumbers, shredded carrots, and a cup of herbed croutons added before serving.
Are the Kalamata olives pitted?
Yes, the recipe requires 20 pitted Kalamata olives.
How should the cucumber and tomatoes be prepared?
Both the cucumber and tomatoes should be cut into 1/2 inch cubes.
How much fat is in this recipe?
There are 6g of fat per serving.
Is this salad high in fiber?
It provides 3.5g of fiber per serving.
How do I prepare the carrots?
The carrots should be shredded before being added to the salad.
What kind of cheese is included?
The recipe uses 1/3 cup of crumbled feta cheese.
What is the carbohydrate count?
There are 17.5g of carbohydrates per serving.
How do I make the dressing?
Whisk together the red wine vinegar, olive oil, dried oregano, and black pepper in a large bowl until well combined.
Should the beans be drained?
Yes, the white beans should be rinsed and drained before adding them to the bowl.
When should I add the croutons and olives?
Top the salad with olives and croutons just before serving to maintain the crunch.
How many ingredients are in this recipe?
There are 12 total ingredients used in this salad.
Can this be served as a main dish?
It is ideal for a light lunch or snack, but can be a main dish if extra protein is added.
Is there a specific way to toss the salad?
Gently toss the lettuce, vegetables, beans, and cheese to ensure they are evenly coated in the dressing.
What type of vinegar is recommended?
The recipe specifically calls for 2 tablespoons of red wine vinegar.
Is this a Greek-style salad?
Yes, with ingredients like feta, olives, and oregano, it is often categorized as a Greek or Mediterranean salad.
Can I make this salad ahead of time?
You can prep the vegetables, but it is best to add the dressing and croutons right before eating to prevent wilting.
How much olive oil is needed?
You will need 2 teaspoons of olive oil.
Is this recipe considered easy?
Yes, it is tagged as an easy recipe with simple chopping and mixing instructions.
How many olives are included?
The recipe includes 20 Kalamata olives.
Is the black pepper ground?
Yes, use 1/4 teaspoon of ground black pepper.
What size ribbons should the lettuce be?
The romaine lettuce should be cut into 1 inch ribbons.