There’s something about fresh, feel-good food that’s always appealing—dishes that taste delicious and leave you feeling energized. This Mediterranean White Bean Salad truly checks all the boxes. It’s colorful, nourishing, and generously-sized… so it feels filling without weighing you down. 

A large platter of salad with greens, cherry tomatoes, cucumbers, avocado, beans, feta, olives, and red onion, drizzled with dressing. Wooden salad servers, a halved avocado, seeds, feta, and onion are nearby on a patterned tile surface.

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Wow, this super yummy, healthy and filling salad is just what I needed! With all the various add ins, this salad will be in my regular rotation.

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(5 stars) 8 ratings
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The salad EVERYONE loves

I know it sounds cliché coming from a nutritionist, but I looove a great salad — especially the kind that can convert a hardcore veggie-avoider into a leafy green enthusiast. This one proudly lives on my personal “salad conversion list.” Others on that list include my Mediterranean Quinoa Salad, Quinoa Salad with Parm & Pistachios, Edamame Crunch Salad, and Asian-Style Salad with Tofu and Crispy Brown Rice.

And let’s talk coleslaw for a second — because if you don’t think slaw counts as a salad, you just haven’t met mine yet. From Green Goddess Coleslaw to Tex-Mex Coleslaw, Peach-Pecan Coleslaw to Thai-Inspired Coleslaw, these action-packed bowls prove salads can be exciting, crave-worthy, and anything but boring!

A hand stirs creamy dressing in a glass jug, surrounded by chopped cucumbers, cherry tomatoes, avocado, arugula, feta, red onions, olives, and pepitas on a patterned tile surface.
A cutting board with sliced red onion, chopped cucumber, and a knife sits on a patterned surface. Surrounding it are an avocado half, greens, cherry tomatoes, kalamata olives, cucumbers, and a small pitcher of dressing.
A white platter holds a bed of mixed greens topped with white beans. Surrounding the platter are bowls of cherry tomatoes, avocado, dressing, red onions, pepitas, olives, cucumber, and feta cheese on a patterned surface.
A hand sprinkles pumpkin seeds over a large salad with spinach, avocado, tomatoes, red onion, beans, olives, and crumbled cheese on a white platter. Surrounding bowls hold salad ingredients and dressing.

Creamy white beans provide plant-powered protein and staying power, while the lemon-tahini dressing brings everything together with a silky, citrusy finish. That said, you can absolutely use another dressing you love. In fact, one of my favorite things about this salad is how flexible it is—you can keep it simple, or add more Mediterranean-inspireditems to take it to the next level (hello feta, artichoke hearts, olives, and roasted red peppers!). It’s the kind of salad that works beautifully any time of year—perfect for everyday lunches, easy dinners, or serving to a crowd!

A hand pours creamy dressing over a large platter of salad with spinach, avocado, cucumbers, tomatoes, onions, beans, feta cheese, and seeds on a patterned surface, with salad ingredients arranged around the plate.
A close-up of a fresh salad with leafy greens, cherry tomatoes, cucumbers, red onions, beans, feta cheese, and pumpkin seeds, drizzled with a creamy dressing on a white plate. A small bowl of pumpkin seeds is nearby.

About the dressing… oh the dressing!

It’s creamy, lemony, and downright dreamy — the kind that clings to every leaf andbean, and brings the whole bowl together in the most satisfying way. Made with just tahini (aka sesame paste), fresh lemon juice, garlic, maple syrup or honey, and a splash of water…. it whips up in under 2 minutes and creates this silky, pourable consistency that’s naturally dairy-free yet tastes totally luxurious. It’s deliciously mellow with real flavor magic. And I love that it doubles as a dressing for grain bowls, and a finishing drizzle for roasted veggies, or even a dip for crunchy raw veggies.

A plate of mixed green salad with cherry tomatoes, avocado, white beans, and cheese, next to a larger salad bowl, a cup of cheese, a cup of pumpkin seeds, and a sliced avocado on a blue and white patterned surface.
A close-up of a colorful salad with white beans, cherry tomatoes, cucumber, red onion, spinach, feta cheese, olives, and pumpkin seeds on a patterned plate, with a fork resting on the plate.

I often whip up this salad for last-minute family gatherings or busy weeknight suppers. You can easily turn it into an entrée by adding in cooked chicken, salmon or shrimp… or by pairing it with one of my sheet pan recipes. I like to prep the salad while the sheet pan roasts in the oven to save time… then dig in and devour my masterpiece when everything comes together!

Try my Mediterranean Egg Salad next!

A close-up of a colorful salad with white beans, cherry tomatoes, cucumber, red onion, spinach, feta cheese, olives, and pumpkin seeds on a patterned plate, with a fork resting on the plate.
(5 stars) 8 ratings

Mediterranean White Bean Salad with Lemon-Tahini Dressing

Fresh and filling, this salad pairs creamy white beans, crisp veggies, and a lemon-tahini dressing. Ready in 15 minutes and great for meal prep or feeding a crowd.
Yield: 12 cups
Prep Time: 15 minutes
Total Time: 15 minutes
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Ingredients
 

Salad

  • 6 to 8 cups leafy greens of choice, mixed greens, baby spinach, arugula, or a combination
  • 2 (15-ounce) cans white beans (cannellini or great northern), rinsed and drained
  • 1 cup diced cucumber, skin-on
  • 2 cups cherry tomatoes, halved (about 1 pint)
  • ½ cup diced or thinly sliced red onion
  • 1 to 2 avocados, diced
  • ½ cup roasted pumpkin seeds or chopped almonds

Optional Mediterranean Add-Ins (choose one or more to customize your salad)

  • ½ to 1 cup roasted red peppers, chopped
  • ½ to 1 cup artichoke hearts, chopped
  • ¼ to ½ cup sliced Kalamata olives
  • ½ to 1 cup crumbled feta cheese

Lemon-Tahini Dressing

  • ¼ cup tahini, well stirred before measuring
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon honey or maple syrup
  • 2 small garlic cloves, grated or minced (or ½ teaspoon garlic powder)
  • 3 to 4 tablespoons warm water, to thin
  • ¼ teaspoon kosher salt, more to taste
  • Black pepper, to taste

Instructions
 

  • Build the salad: Add the greens to a large serving bowl. Top with the white beans, cucumber, cherry tomatoes, red onion, avocado, and pumpkin seeds or almonds.
  • Add extras (optional): If using any Mediterranean add-ins (roasted red peppers, artichokes, olives, etc.), sprinkle them over the salad.
  • Make the dressing: In a small bowl, whisk together the tahini, lemon juice, olive oil, honey, garlic, salt, and black pepper until very thick and smooth. Gradually whisk in the warm water until the dressing becomes creamy and pourable. Taste and adjust seasoning as needed.
  • Toss and serve: Drizzle the dressing over the salad and gently toss to combine, starting with about half and adding more as needed until it’s dressed to your liking. Garnish with optional feta, extra pumpkin seeds, and fresh minced herbs if desired. Serve immediately.

Notes

Make it gluten-free: This salad is naturally gluten-free. Just double-check packaged ingredients like tahini and marinated artichokes.
Make it vegan: Use maple syrup instead of honey and skip the feta.
Storage tips:
• Store the salad undressed in an airtight container in the fridge for up to 2 days.
• Store the dressing separately for up to 4 days; thin with warm water if it thickens.
• Add avocado and feta just before serving for the best texture.
Serving & variation ideas
• Add 1 cup cooked quinoa or farro (for the whole salad) for extra heartiness.
• Top with grilled chicken, salmon, tuna, or tofu to make it a full meal.
• Swap pumpkin seeds for chopped almonds or pistachios for a different crunch.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 cup (without optional add-ins)Calories: 160Carbohydrates: 17gProtein: 8gTotal Fat: 9g— Unsaturated Fat: 7.5g— Saturated Fat: 1.5gCholesterol: 0mgSodium: 55mgPotassium: 290mgFiber: 5gTotal Sugar: 3g— Natural Sugar: 2g— Added Sugar: 1gCalcium: 52mgIron: 2.1mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!