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–+ servings
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.

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

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.