High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

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.