Gluten Free Recipes Salads

Mediterranean White Bean Salad

September 18, 2022
Mediterranean White Bean Salad Blog Post with a picture of a bowl of Mediterranean white bean salad on a table

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I have been inspired to create and eat more Mediterranean-based recipes this year. Especially during the warm months of the year. That area of the world is known for having greater longevity than here in the US. It is lower in sugar and rich in fresh fruits and vegetables. They also consume less red meat and more fish. And the olive oil is always flowing as well. I was looking to create a nice, cool salad since it’s still pretty hot here in South Carolina. So I created this Mediterranean white bean salad which is inspired by amazing Mediterranean flavors.

This was the perfect time of year to make this salad. Not only is it still pretty hot here in South Carolina, but there is plenty of seasonal produce available at the farmer’s market too! I was able to snag some fresh red bell peppers, tomatoes, and cucumbers, which all make this salad even better!

Wonderful white beans

One thing I love about this salad is the use of white beans. I have faced some nutrient deficiencies this year due to a stress-related gastritis flare earlier in the year. One of the nutrients I have been deficient in is potassium. And potassium supplements which by law are only allowed to be a maximum of 99 mg per capsule, I’m opting to reverse the deficiency with food. So I’ve been incorporating more potassium-rich foods into my diet. White beans are one of the foods with the highest potassium levels. And they are also rich in fiber, magnesium, iron, folate, and other B vitamins.

When I made this, I used an organic red wine vinegar that has the mother, as good apple cider vinegar does. The mother is what helps the vinegar ferment. And it is thought that the mother helps to provide vital nutrients. Many also believe that it can help with digestion. No matter what the mother does, it is perfectly fine to have it as part of your vinegar. And it tastes wonderful!

This Mediterranean white bean salad is naturally grain and gluten-free.

Mediterranean White Bean Salad Blog Post with a picture of a bowl of Mediterranean white bean salad on a table

Mediterranean White Bean Salad


  • 1 can canellini beans drained and rinsed
  • 1/4 cup onion chopped
  • 1/4 cup red bell pepper chopped
  • 1/2 cup cucumber diced
  • 1/4 cup cherry tomatoes halved
  • 2 tbsp extra virgin olive oil
  • 3 tbsp organic red wine vinegar
  • 1/2 tsp italian seasoning blend
  • 1/4 tsp sea salt

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