I’m sharing a quick vegan Mediterranean cannellini bean recipe with sun-dried tomatoes and Kalamata olives that works as a versatile bean and olive salad to serve as a side or to stuff into pita pockets.

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I didn’t expect to fall for a salad this fast, but my Mediterranean Cannellini Bean Salad hooked me on first bite. It’s bright, chewy from sun dried tomatoes, and somehow still light enough for a quick lunch.

I like that cannellini beans bring a soft, buttery backbone while the tomatoes give a concentrated tang that keeps you reaching for another forkful. Call it Vegan Mediterranean comfort with a bit of attitude, or a cousin you want at every picnic.

It’s the kind of dish that makes simple pantry items feel slightly mysterious and very worth sharing.

Ingredients

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Creamy white beans, high in fiber and plant protein, they keep you full longer.
Tangy sweet bites, concentrated in flavor, give salad acidity and a chewy texture.
Salty briny olives that add healthy fats and a strong savory punch to salads.
Cool crisp cucumber adds hydration, a fresh crunch and balances richer ingredients its light.
Sharp slightly sweet onion, small amounts give bite and brighten overall flavor.
Fruity oil that coats everything, adds healthy monounsaturated fats and a smooth mouthfeel.
Bright citrus juice for acidity, cuts richness and wakes the whole salad up.

Ingredient Quantities

2 cans (15 ounce each) cannellini beans, drained and rinsed

3/4 cup sun dried tomatoes, oil packed, drained and roughly chopped

3/4 cup Kalamata olives, pitted and halved

1 small red onion, finely chopped about 1/2 cup

1 medium cucumber, seeded and diced about 1 cup

1 cup cherry tomatoes, halved

1/4 cup fresh parsley, chopped

2 tablespoons fresh basil, chopped optional but nice

3 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

1 tablespoon red wine vinegar

1 garlic clove, minced or grated

1/2 teaspoon dried oregano or 1 tablespoon fresh

1/2 teaspoon sea salt plus more to taste

1/4 teaspoon freshly ground black pepper

1/4 teaspoon red pepper flakes optional

1 tablespoon capers optional

Pita pockets or crusty bread for serving optional

How to Make this

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1. Drain and rinse the cannellini beans well and pat them dry with a towel so the salad wont get too watery. Drain the oil from the sun dried tomatoes (reserve a teaspoon if you want extra flavor), roughly chop them, half the Kalamata olives, finely chop the red onion, seed and dice the cucumber, and halve the cherry tomatoes. Chop the parsley and basil, mince the garlic and drain the capers if using.

2. Make the dressing in a small bowl: whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, the minced garlic, 1/2 teaspoon dried oregano or 1 tablespoon chopped fresh oregano, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper and 1/4 teaspoon red pepper flakes if you like heat. Taste and adjust salt or lemon to your liking.

3. In a large bowl combine the beans, sun dried tomatoes, Kalamata olives, red onion, cucumber, cherry tomatoes, parsley, basil, and capers if using.

4. Pour the dressing over the salad and gently toss to coat everything, being careful not to mash the beans. If you want a little extra sun dried tomato flavor add the reserved tomato oil or a splash of the olive oil.

5. Hack to boost texture and creaminess: lightly mash 3 to 4 beans with the back of a spoon and fold them into the salad; they’ll help bind the dressing without turning the whole thing into mush.

6. Taste and adjust seasoning now adding more salt, lemon juice or red pepper flakes as needed. Dont forget olives and capers add saltiness, so go easy at first.

7. Let the salad sit at room temperature for at least 15 to 30 minutes so the flavors meld, or chill it for up to an hour for a colder, brighter salad.

8. Give it one final toss before serving, sprinkle extra parsley or basil on top if you like, then serve as a side, stuffed into pita pockets, or with crusty bread.

9. Store leftovers in an airtight container in the fridge for up to 3 to 4 days; flavors will keep developing so it often tastes even better the next day.

Equipment Needed

1. Large mixing bowl, for tossing the salad
2. Small bowl, to whisk the dressing in
3. Colander, to drain and rinse the beans and tomatoes
4. Cutting board
5. Chef’s knife, sharp enough to dice cucumber and chop herbs
6. Measuring spoons and measuring cups
7. Whisk or fork, to blend the dressing (a fork works fine)
8. Wooden spoon or silicone spatula, for gentle folding so you dont mash the beans
9. Clean kitchen towel or paper towels, to pat the beans dry (and wipe up spills)

FAQ

Q: How long will this salad keep in the fridge? A: Stored in an airtight container it lasts about 4 to 5 days, but the cucumber and cherry tomatoes start getting watery after 2 to 3 days. Drain any excess liquid and give it a toss before serving.

Q: Can I make it ahead of time? A: Yes, and honestly it's better if you let it sit for a few hours or overnight so the flavors marry. If you want crisper cucumber and tomatoes, add those just before serving or keep them separate until the last minute.

Q: I dont have cannellini beans, can I use something else? A: Sure, Great Northern or navy beans work fine, even chickpeas in a pinch. Texture will change a bit but it still tastes great.

Q: The recipe seems salty, how do I cut down on salt? A: Use low sodium canned beans and rinse them well, reduce or skip the olives and capers, and hold off on adding the extra 1/2 tsp salt until youve tasted the dressed salad.

Q: Do I need oil packed sun dried tomatoes or can I use the dry kind? A: Oil packed is easiest and adds flavor. If you only have dry ones, soak them in hot water for 10 minutes then drain and chop, or toss them in a little olive oil so they soften up.

Q: How should I serve it? A: Serve chilled or at room temp as a side with grilled fish or chicken, spoon into pita pockets, or pile it over greens or crusty bread for a light meal.

Mediterranean Cannellini Bean Salad Recipe Substitutions and Variations

Cannellini beans: swap with canned chickpeas or Great Northern beans, same can quantity, drained and rinsed. Chickpeas give a nuttier bite.
Sun dried tomatoes (oil packed): use jarred roasted red peppers, drained and chopped, same volume, or jarred sun dried tomatoes packed in water for less oil.
Kalamata olives: use Castelvetrano or pitted green olives for a milder, buttery flavor, or add extra capers for briny zip.
Fresh parsley 1/4 cup: substitute 1 tablespoon dried parsley, or 1/4 cup chopped cilantro or dill for a different fresh note.

Pro Tips

1. Get the beans really dry, like pat them and let them sit on a towel for a few minutes, cause extra water ruins the dressing. Lightly smash 3 or 4 beans and fold them in so the dressing clings better, but don’t go crazy or it gets mushy.

2. Save a teaspoon or two of the sun dried tomato oil and use it sparingly for extra umami, also grate the garlic into the dressing instead of chopping if you want it to blend smoother. Toss the chopped red onion with a squeeze of lemon for a few minutes first, it takes the sharp edge off.

3. Always salt at the end, olives and capers add lots of salt so taste first. Flavors concentrate after chilling, so wait until right before serving to do a final taste and adjust lemon or salt.

4. Add texture last minute like toasted pine nuts, chopped toasted pita or a few cubes of avocado just before serving, and use a big spoon to fold gently so you don’t smash the beans.