Cannellini Bean Salad with Feta Recipe

This fresh and vibrant bean salad is the perfect side dish for any meal. The combination of creamy cannellini beans, juicy grape tomatoes, crunchy cucumber, and tangy feta cheese is brought together with a zesty lemon dressing. Easy to make and incredibly delicious!

Ingredients

Dressing:

• 2 tablespoons freshly-squeezed lemon juice
• 1 large clove garlic, minced
• 1 teaspoon Dijon mustard
• 1/2 teaspoon anchovy paste (optional)
• 1/4 cup extra virgin olive oil
• Salt and freshly ground black pepper to taste

Bean Salad:

• 1 (15 oz) can cannellini beans, drained and rinsed
• 1/2 cup halved grape tomatoes
• 1/4 English cucumber, chopped
• 3 tablespoons diced red onion
• 1 tablespoon chopped parsley
• 1/3 cup Greek feta cheese, crumbled (or more to taste)

Directions

1. In a small bowl, whisk together the lemon juice, minced garlic, Dijon mustard, and anchovy paste (if using).
2. Slowly stream in the olive oil while whisking continuously until the mixture is fully emulsified and smooth. Season with salt and freshly ground black pepper to taste.
3. In a large bowl, combine the cannellini beans, halved grape tomatoes, chopped cucumber, diced red onion, and chopped parsley.
4. Pour the prepared dressing over the bean mixture and gently toss to combine, making sure everything is evenly coated.
5. Sprinkle crumbled feta cheese over the salad and serve immediately. Enjoy!

Cooks Note

Leftovers can be stored in an airtight in the fridge for up to 2 days. If you have access to sheep's milk feta, it's highly recommended for an even richer flavor.

Nutrition Facts (per serving)

Calories	17g Fat	22g Carbs	9g Protein
268	17g	22g	9g

Servings Per Recipe: 4

Nutrition Breakdown

Nutrient	Amount	% Daily Value
Total Fat	17g	21%
Saturated Fat	4g	19%
Cholesterol	11mg	4%
Sodium	447mg	19%
Total Carbohydrate	22g	8%
Dietary Fiber	5g	19%
Total Sugars	2g	-
Protein	9g	19%
Vitamin C	6mg	7%
Calcium	141mg	11%
Iron	3mg	17%
Potassium	521mg	11%

Note: Percent Daily Values are based on a 2,000 calorie diet. Your daily values may vary depending on your specific dietary needs.

Origin and History of Cannellini Bean Salad

The Cannellini Bean Salad with Feta is a refreshing and hearty dish that combines the creamy texture of cannellini beans with the rich, tangy flavor of Greek feta cheese. The salad is rooted in Mediterranean cuisine, where beans are a staple due to their nutritional value and versatility. Cannellini beans, which are native to Italy, are particularly popular in Tuscan cuisine, often featured in soups and salads. The addition of feta cheese, a hallmark of Greek cuisine, brings a touch of acidity that complements the beans perfectly.

This salad is a modern interpretation of Mediterranean ingredients, blending the best of both Italy and Greece. While the combination of beans and cheese might seem simple, it has become a favorite in many international kitchens due to its ease of preparation and well-balanced flavors.

Regional Features and Variations

Regionally, the use of cannellini beans is widespread across Italy, where they are often found in dishes like "minestrone" and "pasta e fagioli." Cannellini beans are known for their mild flavor and ability to absorb other ingredients, making them a perfect choice for salads. In Greece, feta cheese is a central ingredient in many dishes, such as Greek salads and spanakopita. The briny, crumbly texture of feta cheese adds a unique depth of flavor to this salad, distinguishing it from other bean salads.

Although this particular recipe uses feta cheese, some variations of the dish might substitute it with other cheeses such as mozzarella or goat cheese, depending on the region or personal preference. Adding olives, capers, or a splash of balsamic vinegar can also alter the flavor profile, making it more Mediterranean or Italian in style.

What Sets It Apart From Similar Dishes

While there are many types of bean salads around the world, the Cannellini Bean Salad with Feta stands out due to its use of cannellini beans and feta cheese, two ingredients that are not typically paired together in other bean salads. Most traditional bean salads might use kidney beans, chickpeas, or black beans as a base, but cannellini beans offer a creamier texture that contrasts beautifully with the tangy feta.

Additionally, the vinaigrette dressing in this salad, made with lemon juice, Dijon mustard, and olive oil, brings a zesty, fresh kick that is different from the heavier dressings used in other salads. The use of fresh herbs like parsley further elevates the flavor, making this salad a light yet satisfying option for any meal.

Where It Is Typically Served

This dish is versatile and can be served in a variety of settings. It is a popular choice for summer picnics, barbecues, and potlucks because it is easy to prepare in advance and travels well. The salad also pairs wonderfully with grilled meats, such as chicken, lamb, or steak, making it a great side dish for outdoor gatherings. Additionally, it can serve as a light lunch or a refreshing appetizer at Mediterranean-themed dinners.

In restaurants, particularly those specializing in Mediterranean or Italian cuisine, this salad is often featured as a side dish or starter. Its healthy and flavorful nature makes it a favorite among those looking for a nutritious yet satisfying option.

Interesting Facts About Cannellini Bean Salad with Feta

Did you know that cannellini beans are also known as "white kidney beans" due to their shape and color? They are a good source of protein, fiber, and iron, which makes this salad not only delicious but also highly nutritious.

Another interesting fact is that feta cheese, a crucial component in this salad, has been made for over 6,000 years. It is traditionally made from sheeps milk (though cows milk versions exist) and is one of the oldest cheeses in the world. Fetas tangy flavor and crumbly texture make it a beloved ingredient in many Mediterranean dishes.

This salad also embraces the Mediterranean diet's principles, which emphasize fresh, plant-based foods, healthy fats (like olive oil), and moderate amounts of cheese. Its a dish that aligns with modern trends toward clean eating, making it an excellent option for anyone interested in a balanced, flavorful diet.

FAQ about Cannellini Bean Salad with Feta Recipe