Healthy Recipes Salad Bean Salad High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette 5.0 (9) 9 Reviews This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch. By Giovanna Vazquez Giovanna Vazquez Giovanna Vazquez is a part of EatingWell's fellowship program, working as a recipe tester and developer at the Birmingham food studio. Since she was a child, Giovanna has had a strong passion for baking, and her newfound interest in health led her to a culinary nutrition degree. EatingWell's Editorial Guidelines Published on May 6, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen Active Time: 20 mins Total Time: 20 mins Servings: 4 Nutrition Profile: No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Weight Loss Diabetes-Friendly Healthy Pregnancy Soy-Free High-Fiber Heart-Healthy Healthy Cholesterol Vegetarian High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Jump to recipe This White Bean Salad with Feta & Lemon-Garlic Vinaigrette is the ultimate no-cook, protein-packed dish that comes together in a flash. Think of it as your go-to recipe for lunch or dinner when you want something light and simple. The white beans offer plant-based protein and fiber to keep you feeling full and satisfied, while creamy feta cheese provides calcium to support bone health. And for something a little unexpected, we added a handful of toasted walnuts, giving the salad a satisfying crunch you didn’t know you needed. This salad brings the flavor without any of the fuss. Ready to try it yourself? Read on for our best tips and tricks for making this salad perfectly every time. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Whisk the oil into the vinaigrette in a slow, steady stream to help it emulsify. This will help prevent the vinaigrette from separating so the flavors are distributed evenly throughout. To add extra color to the salad, opt for multicolored cherry tomatoes. You can also use grape tomatoes in place of cherry tomatoes if you prefer.Cow’s-milk or sheep’s-milk feta work well here. Feta cheese from a block tends to be creamier, while pre-crumbled is a little drier with a sharper flavor. Nutrition Notes Cannellini beans offer plant-based protein in this no-cook salad, but that’s not all they bring. The legumes also provide potassium, an important electrolyte that plays a part in body functions, including managing blood pressure. Cannellini beans are also an excellent source of fiber, a nutrient that can support heart health, regulate digestion and promote better blood sugar levels. Feta cheese is one of the best cheeses for weight loss, as it’s lower in calories and fat than other types of cheese. Plus, the flavor is strong, so a little goes a long way. The cheese provides some protein as well, along with calcium to support bone health. Spinach is a good source of antioxidants like lutein and zeaxanthin and vitamins A, E and C, all of which are essential for healthy eyes. The dark leafy green may also improve digestion, as it’s high in fiber and water, a combination that can keep things moving. Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen Cook Mode (Keep screen awake) Ingredients 2 tablespoons lemon juice 2 tablespoons whole-milk plain strained (Greek-style) yogurt ½ teaspoon Dijon mustard 1 small clove garlic, grated (about ¼ teaspoon) ¼ teaspoon coarsely ground black pepper ¼ teaspoon salt ¼ cup extra-virgin olive oil 2 (15-ounce) cans no-salt-added cannellini beans, rinsed (about 3 cups) 3 cups loosely packed baby spinach 1 pint cherry tomatoes, halved (about 2 cups) 2 small shallots, sliced (about ¾ cup) 3 tablespoons chopped fresh dill ½ cup crumbled feta cheese ¼ cup toasted chopped walnuts Directions Whisk 2 tablespoons lemon juice, 2 tablespoons yogurt, ½ teaspoon mustard, the grated garlic, ¼ teaspoon pepper and ¼ teaspoon salt together in a large bowl. While whisking constantly, slowly stream in ¼ cup oil until combined. Add rinsed beans, 3 cups spinach, halved tomatoes, sliced shallots and 3 tablespoons dill; gently toss until evenly coated. Sprinkle with ½ cup feta and ¼ cup walnuts. Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen Frequently Asked Questions Can I make this salad ahead of time? The spinach wilts quickly once it’s tossed with the dressing, so we recommend serving it right away. If you want to get a head start, you can make the vinaigrette (store in the fridge) and toast the walnuts up to 2 days ahead. What other beans can I use? Navy beans or chickpeas would be excellent substitutes, but really any type of bean will work well. Opt for no-salt-added beans to avoid excess sodium. What other herbs can I use? Any tender fresh herb, such as parsley, chives, cilantro or basil, will work in place of the dill. EatingWell.com, May 2025 Save Rate Print Nutrition Facts (per serving) 416 Calories 20g Fat 45g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 2 cups Calories 416 % Daily Value * Total Carbohydrate 45g 16% Dietary Fiber 12g 41% Total Sugars 6g Added Sugars 0g 0% Protein 18g 35% Total Fat 20g 26% Saturated Fat 3g 16% Cholesterol 4mg 1% Vitamin A 143µg Vitamin C 21mg 23% Vitamin D 0µg Vitamin E 4mg 28% Folate 185µg Vitamin K 128µg Sodium 220mg 10% Calcium 198mg 15% Iron 7mg 36% Magnesium 132mg 31% Potassium 1224mg 26% Zinc 3mg 24% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Hilary Meyer Hilary Meyer Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes. EatingWell's Editorial Guidelines and Alex Loh Alex Loh Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas. EatingWell's Editorial Guidelines