Greek Butter Bean Salad – Sharon Palmer, The Plant Powered Dietitian

Greek Butter Bean Salad – Sharon Palmer, The Plant Powered Dietitian


This Greek Butter Bean Salad is inspired by the pure, sunny flavors and ingredients of Greece: olives, tomatoes, peppers, onions, capers, oregano, and lemons. Greek cuisine is filled with beautiful bean salad dishes, such as this one. This vegan gluten-free butter bean salad is hearty enough to be the main event of your meal, served with a simple soup, such as vegetable soup or lentil soup, and some rustic whole grain bread. All you have to do is cook up your butter beans and toss in vegetables, olive oil, lemon juice, and herbs. This salad keeps well in the fridge for up to one week. You can also substitute canned butter beans to make this recipe in a jiffy. Whip it up for meal prep during the week, potlucks, picnics, family dinners, and more.

Nutrition Notes

The star of this healthy salad is pulses, which include dried beans, peas and lentils. These are very healthful foods you should include in your diet more often—I recommend eating them every single day. Not only are pulses a budget-friendly protein source, they are linked with multiple health benefits, including heart health, and lower risk of type 2 diabetes and certain types of cancer. So, try adding more bean-based dishes to your menu. Read more about the health benefits of pulses here.

Check out my live video showing how I made this recipe in my own kitchen as part of my IGTV Sustainability Series here.

 

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Description

This completely plant-based, vegan, gluten-free Greek Butter Bean Salad recipe is inspired by the pure flavors and ingredients of Greece: olives, tomatoes, peppers, onions, capers, oregano, and lemons.



  1. Soak beans in water overnight.
  2. Drain water and add beans to a large pot. Cover with 8 cups water and add 1 vegetable bullion cube. Place lid on pot and simmer for about 1 ½ hours, until tender yet firm.
  3. Drain any leftover liquid and cool.
  4. Place beans in a large bowl and add onions, tomatoes, bell pepper, olives, garlic, lemon juice, olive oil, oregano, capers, and parsley. Season with salt and pepper. Gently toss ingredients to combine well.
  5. Serve at room temperature or chill until serving time.
  6. Makes 8 servings (about 1 cup each)

Notes

If you use canned butter beans instead of dried beans for this recipe, you will need 6 cups, which is about 3-1/2 (15-ounce) cans of beans. Drain the liquid from the beans, and omit the water and vegetable bouillon called for in the recipe (omitting steps 1-2). Add them in step 4.

Substitute 3 (15-ounce) cans drained butter beans instead of steps 1-3.

  • Prep Time: 12 minutes
  • Cook Time: 1 hour 30 minutes
  • Category: Side Dish
  • Cuisine: Mediterranean, American

Nutrition

  • Serving Size: 1 serving
  • Calories: 246
  • Sugar: 6 g
  • Sodium: 412 mg
  • Fat: 5 g
  • Saturated Fat: 1 g
  • Carbohydrates: 40 g
  • Fiber: 12 g
  • Protein: 13 g
  • Cholesterol: 0 mg

Keywords: greek, bean salad, healthy salad, mediterranean, butter beans, butter bean

For other bean-based dishes, check out some of my favorites:

Mediterranean White Bean Salad with Persimmons
Fresh Cranberry Beans with Pasta and Greens
Spicy Pumpkin Black Bean Burgers
Ratatouille with White Beans
Green Bean Chickpea Salad with Za’atar
Vegan Stir Fry with Chinese Long Beans and Tofu
Jackfruit Black Bean and Quinoa Tacos

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