Cannellini Bean Salad with Feta: A Mediterranean Delight

Cannellini bean salad with feta is a vibrant and refreshing dish, perfect as a light lunch, a side dish, or even a potluck contribution. This recipe combines the creamy texture of cannellini beans with the salty tang of feta cheese, creating a flavor explosion that will tantalize your taste buds. The addition of fresh herbs, crunchy vegetables, and a zesty lemon vinaigrette elevates this simple salad to a culinary masterpiece. This recipe is easily customizable to suit your preferences, making it a versatile addition to your repertoire. This dish is not only delicious but also packed with nutrients. Cannellini beans are a great source of protein and fiber, while feta cheese provides calcium and other essential minerals. The vegetables add vitamins and antioxidants, making this salad a healthy and satisfying meal option.

## Why You’ll Love This Cannellini Bean Salad

* **Quick and Easy:** This salad comes together in under 30 minutes, making it perfect for busy weeknights or last-minute gatherings.
* **Healthy and Nutritious:** Packed with protein, fiber, vitamins, and antioxidants.
* **Versatile:** Easily customizable with your favorite vegetables, herbs, and dressings.
* **Delicious:** A perfect balance of creamy, salty, and tangy flavors.
* **Great for Meal Prep:** It holds up well in the refrigerator, making it ideal for meal prepping.
* **Budget-Friendly:** Cannellini beans and feta cheese are relatively inexpensive ingredients.
* **Gluten-Free:** Naturally gluten-free, making it a great option for those with gluten sensitivities.

## Ingredients You’ll Need

* **Cannellini Beans:** 2 (15-ounce) cans, drained and rinsed. You can also cook dried cannellini beans from scratch, but canned beans offer convenience without compromising flavor. Ensure you rinse the beans thoroughly to remove excess starch and sodium.
* **Feta Cheese:** 4 ounces, crumbled. Use a good-quality feta cheese for the best flavor. Greek feta is often considered the gold standard, known for its creamy texture and tangy flavor. But also Bulgarian feta is of good quality.
* **Red Onion:** 1/4 cup, finely diced. Red onion adds a sharp bite that complements the other flavors. If you find it too strong, soak the diced onion in cold water for 10 minutes to mellow its flavor.
* **Cherry Tomatoes:** 1 cup, halved. Cherry tomatoes provide a burst of sweetness and acidity. Grape tomatoes also work well.
* **Cucumber:** 1/2 cup, diced. Cucumber adds a refreshing crunch.
* **Bell Pepper:** 1/2 cup, diced (any color). Bell peppers add sweetness and a crisp texture. Choose your favorite color or use a combination for visual appeal.
* **Fresh Parsley:** 1/4 cup, chopped. Fresh parsley adds a bright, herbaceous note. You can substitute with other herbs like cilantro, dill, or mint.
* **Fresh Mint:** 2 tablespoons, chopped. Fresh mint adds a cool and refreshing flavor.
* **Lemon Juice:** 3 tablespoons, freshly squeezed. Fresh lemon juice is essential for the vinaigrette. Avoid using bottled lemon juice, as it lacks the bright flavor of fresh juice.
* **Olive Oil:** 3 tablespoons, extra virgin. Extra virgin olive oil adds richness and flavor to the vinaigrette. Use a good-quality olive oil for the best results.
* **Garlic:** 1 clove, minced. Garlic adds a pungent aroma and flavor.
* **Dried Oregano:** 1/2 teaspoon. Dried oregano adds a warm, earthy flavor.
* **Salt:** To taste.
* **Black Pepper:** To taste.
* **Optional Additions:** Kalamata olives, artichoke hearts, sun-dried tomatoes, roasted red peppers, spinach, arugula.

## Equipment

* Large bowl
* Small bowl or jar for the vinaigrette
* Measuring cups and spoons
* Knife and cutting board
* Can opener

## Instructions

Here’s a detailed, step-by-step guide to making the perfect cannellini bean salad:

**1. Prepare the Cannellini Beans:**

* Open both cans of cannellini beans.
* Drain the beans thoroughly in a colander.
* Rinse the beans under cold running water to remove excess starch and sodium. This step is crucial for improving the texture and flavor of the salad.
* Allow the beans to drain completely.

**2. Prepare the Vegetables:**

* Wash all the vegetables thoroughly.
* Finely dice the red onion. For a milder flavor, soak the diced onion in cold water for 10 minutes, then drain and pat dry.
* Halve the cherry tomatoes.
* Dice the cucumber and bell pepper into small, uniform pieces. Aim for pieces that are about the same size as the cannellini beans for a visually appealing salad.
* Chop the fresh parsley and mint. Remove any thick stems before chopping.

**3. Make the Lemon Vinaigrette:**

* In a small bowl or jar, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and black pepper.
* Taste and adjust the seasoning as needed. You may want to add a pinch of red pepper flakes for a touch of heat or a teaspoon of honey or maple syrup for a hint of sweetness.
* If using a jar, close the lid tightly and shake well to emulsify the vinaigrette. If using a bowl, whisk vigorously until the vinaigrette is well combined and slightly thickened.

**4. Assemble the Salad:**

* In a large bowl, combine the drained cannellini beans, diced red onion, halved cherry tomatoes, diced cucumber, diced bell pepper, chopped fresh parsley, and chopped fresh mint.
* Pour the lemon vinaigrette over the salad.
* Gently toss to combine, ensuring that all the ingredients are evenly coated with the vinaigrette.

**5. Add the Feta Cheese:**

* Crumble the feta cheese over the salad.
* Gently toss again to distribute the feta cheese throughout the salad.

**6. Chill and Serve:**

* Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. This step is important for developing the best flavor.
* Before serving, taste the salad and adjust the seasoning as needed.
* Serve the cannellini bean salad chilled. It can be enjoyed as a light lunch, a side dish, or an appetizer.

## Tips for the Best Cannellini Bean Salad

* **Use High-Quality Ingredients:** The better the quality of your ingredients, the better the flavor of your salad. Use fresh, ripe vegetables, good-quality feta cheese, and extra virgin olive oil.
* **Don’t Overdress the Salad:** Add the vinaigrette gradually, tossing after each addition, until the salad is lightly coated. You don’t want the salad to be swimming in dressing.
* **Let the Flavors Meld:** Chilling the salad for at least 30 minutes allows the flavors to meld together, resulting in a more flavorful and cohesive dish.
* **Adjust the Seasoning:** Taste the salad before serving and adjust the seasoning as needed. You may want to add more salt, pepper, lemon juice, or herbs.
* **Add Some Heat:** For a touch of heat, add a pinch of red pepper flakes to the vinaigrette or toss in some chopped jalapeño or chili pepper.
* **Make it a Meal:** To make this salad a more substantial meal, add grilled chicken, shrimp, or fish. You can also add cooked quinoa or couscous for extra protein and fiber.
* **Get Creative with Toppings:** Top the salad with toasted nuts, seeds, or croutons for added texture and flavor.
* **Make it Ahead:** This salad can be made up to 24 hours in advance. Store it in an airtight container in the refrigerator. Add the feta cheese just before serving to prevent it from becoming soggy.
* **Customize Your Vinaigrette:** Feel free to experiment with different herbs and spices in the vinaigrette. Try adding Dijon mustard, honey, maple syrup, or balsamic vinegar.

## Variations

* **Mediterranean Cannellini Bean Salad:** Add Kalamata olives, artichoke hearts, and sun-dried tomatoes for a classic Mediterranean flavor.
* **Greek Cannellini Bean Salad:** Add crumbled feta cheese, chopped cucumber, tomato, red onion, and Kalamata olives. Dress with a simple lemon-herb vinaigrette.
* **Italian Cannellini Bean Salad:** Add roasted red peppers, fresh basil, and a balsamic vinaigrette.
* **Spicy Cannellini Bean Salad:** Add a pinch of red pepper flakes, diced jalapeño, or a dash of hot sauce to the vinaigrette.
* **Vegan Cannellini Bean Salad:** Omit the feta cheese and add a sprinkle of nutritional yeast for a cheesy flavor.

## Serving Suggestions

* Serve as a light lunch with a side of crusty bread.
* Serve as a side dish alongside grilled chicken, fish, or vegetables.
* Bring to a potluck or picnic.
* Serve as an appetizer with crackers or pita bread.
* Add to a grain bowl for a complete and satisfying meal.

## Storage

* Store leftover cannellini bean salad in an airtight container in the refrigerator for up to 3 days.
* The salad may become slightly watery as it sits, but the flavor will still be delicious.
* If you’re making the salad ahead of time, store the vinaigrette separately and add it just before serving.

## Nutritional Information (approximate, per serving)

* Calories: 250-300
* Protein: 10-15 grams
* Fat: 15-20 grams
* Carbohydrates: 20-25 grams
* Fiber: 5-7 grams

*Note: Nutritional information can vary depending on the specific ingredients and portion sizes used.*

Enjoy this delicious and healthy Cannellini Bean Salad with Feta! It’s a simple yet satisfying dish that’s sure to become a favorite.