Mediterranean-Style Butter Bean Salad

Name: Mediterranean-Style Butter Bean Salad
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 400g (14 oz) can butter beans, rinsed; 1/2 cup uncooked short-grain brown rice; 100g Greek-style feta cheese, crumbled; 1 red capsicum (bell pepper), diced; 1/2 cup (or 1/4 large) red onion, diced; 2 Lebanese cucumbers, diced; 3 tablespoons tahini; 1 tablespoon Dijon mustard; 1/3 cup red wine vinegar; 1 tablespoon honey; 1 teaspoon salt; 1/4 teaspoon black pepper

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This Mediterranean style butter bean salad with feta, cucumber and capsicum (bell pepper) is tossed in a delicious tangy tahini dressing. Everything is finely chopped for a simple, fresh and healthy vegetarian dish.

If you’re looking to add more salads to your weekly lineup, this Mediterranean-style chopped butter bean salad is a must-try! It’s a nutritious and tasty dish that shines on its own or pairs beautifully with heartier mains. Plus, the leftovers keep well, making it ideal for prepping ahead.

The vegetables are finely diced, ensuring even bites, while crumbled feta adds a touch of salty richness. Toss everything in a tangy tahini dressing, and you’ve got a salad that’s as satisfying as it is simple to make.

Ingredients You’ll Need

Despite the long list, this butter bean salad comes together with a few simple fresh ingredients:

Butter beans: 1 can of butter beans or your preferred white beans create the base of this salad.
Rice: Brown rice adds heartiness along with a nutty flavor and fibre.
Feta cheese: Look for a for firm, crumbly greek style feta for the best texture.
Capsicum (bell pepper): Use a red bell pepper for sweetness and colour.
Onion: I prefer red onion here for a pop of colour and a mild bite.
Cucumbers: 2 Lebanese or Continental (Telegraph) cucumbers work best.
Almonds: Look for roasted, salted almonds, which offer the biggest flavor punch. Alternatively, you can use roasted pumpkin seeds, pecans, or walnuts.
Tahini: In this dairy-free dressing, tahini adds nutty depth and richness to the dressing.
Mustard: Dijon mustard adds smooth flavor, but wholegrain mustard works well too.
Red wine vinegar: Milder than regular white vinegar, but white wine vinegar or rice vinegar can be used as substitutes.
Honey: To balance the bite of the mustard. Alternatively, you can use maple syrup.

Complete list of ingredients and amounts is located on the recipe card below.

Ingredients shown to make the salad recipe.

How to Make Butter Bean Salad

This salad is super straight forward to make, with just four key steps.

Cook the rice: Start by cooking the brown rice according to package instructions. Once done, drain and rinse under cold water so it can be added directly into the salad without heating the ingredients.

Prepare the Veggies: While the rice is cooking, dice up the onion, capsicum (bell pepper), cucumber, almonds and set them aside.

Make the Tahini Dressing: In a small bowl, whisk together the tahini, vinegar, mustard, honey, salt and pepper until smooth and creamy.

Tahini dressing in a blue bowl with a whisk.

Assemble the Salad: In a large mixing bowl, combine the cooked rice, veggies, almonds and feta cheese. Pour the dressing over the salad and toss until everything is well coated. Refrigerate until serving.

Serving Suggestions

This salad makes a great stand-alone vegetarian meal. I love it for lunch, or as a side dish for dinner along with roasted vegetables or simply cooked chicken or fish on top. Here are some ideas:

Silverbeet Tortilla Quiche

Ground Chicken Nuggets

Gnocchi Bolognese Bake

Honey Paprika Salmon

Salad in a bowl with feta, almonds, dressing and a spoon on the side.

Tips and Variations

Chop Uniformly: Cut all the vegetables into similar-sized pieces for consistent flavor in every bite and a visually appealing presentation.
Toast the Almonds: Toast the nuts lightly in a dry pan for extra crunch and flavor if not pre-roasted.
Serve Fresh: For the best taste, serve the salad fresh or within 24 hours. Store the dressing separately if making ahead.
Make It Vegan: Replace feta with vegan feta or skip it entirely and add more toasted nuts or nutritional yeast for savory depth.
Extra Veggies: Toss in cherry tomatoes, shredded carrots, or blanched green beans for more colour and texture.
Protein Boost: Include shredded rotisserie chicken, boiled eggs, or canned tuna for a heartier meal.
Spicy Touch: Add a pinch of chili flakes or a drizzle of hot sauce to the dressing for a bit of heat.

Storing Leftovers

Store leftover butter bean salad in the fridge for up to 4 days in a tightly sealed container. Note: the cucumber will let off some of its liquid, so you may want to drain some of the juices before serving.

Recipe FAQ

Can I use dried butter beans instead of canned?

Yes! Soak the dried butter beans overnight, then cook them until tender before using. This adds time but can enhance the flavor and texture.

What can I substitute for butter beans?

You can use any white beans like cannellini, great northern beans, or even chickpeas if butter beans aren’t available.

Can I make this salad ahead of time?

Absolutely. Prepare the salad up to a day in advance, but keep the dressing separate until just before serving to maintain freshness.

Can I use another grain instead of brown rice?

Certainly! Quinoa, farro, bulgur, or even couscous work well as substitutes.

Butter bean salad in a bowl with wooden spoons at the bottom.

More Bean Salad Recipes

Mediterranean Black Lentil Salad

Broccoli & Edamame Crunch Salad

Chickpea Potato Salad

Edamame Crunch Salad

If you try this butter bean salad recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.