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White Bean Tomato Salad

A simple, nutritious salad featuring protein-rich white beans, sweet tomatoes, and fresh herbs tossed in a tangy vinegar dressing.
Ready in just 10 minutes, this plant-based, fiber-filled salad is perfect for quick meals, picnics, or meal prep. Customize with your favorite herbs or extras like avocado, cucumber, or olives.
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Main Dish, Salad, Side Dish
Cuisine Gluten-Free, Oil-Free, Vegan
Servings 4 (small 1/2-cup portions)

Equipment

  • 1 Medium Mixing Bowl
  • 1 Small mixing bowl (for dressing)
  • 1 Whisk or Fork
  • 1 cutting board
  • 1 knife
  • Measuring spoons

Ingredients
  

For the Salad:

  • 15 oz 1 can white beans, rinsed and drained
  • 5 oz grape tomatoes halved or quartered
  • 3 Tbsp fresh herbs chopped (parsley, dill, chives, or your choice)

For the Dressing:

  • 1 1/2 Tbsp apple cider vinegar
  • 1/2 tsp Dijon mustard
  • 1/2 tsp pure maple syrup adjust to taste
  • 1/8 tsp salt
  • Optional: 1 clove garlic minced, or 1/4 tsp garlic powder

Instructions
 

  • Prepare the White Beans: Begin by opening your can of white beans (cannellini, great northern, or navy beans all work beautifully).
    Pour the beans into a fine-mesh strainer and rinse them thoroughly under cold running water.
    This step removes excess sodium and any canning liquid, leaving your beans clean and ready to absorb the flavors of the dressing.
    Allow them to drain completely, gently shaking the strainer to remove extra water.
  • Chop the Tomatoes: Next, take your fresh grape tomatoes and rinse them under cool water.
    Slice each tomato in half lengthwise, or quarter them if they are slightly larger.
    This ensures each piece is bite-sized and blends perfectly with the beans, giving every forkful a balance of juicy sweetness.
    Place the cut tomatoes into a medium mixing bowl, ready to meet the other ingredients.
  • Prepare Fresh Herbs: Select a combination of fresh herbs such as parsley, dill, and chives—or substitute with basil or cilantro if preferred.
    Wash them thoroughly, then pat dry with a kitchen towel or paper towels to remove excess moisture.
    Finely chop the herbs so they can evenly disperse throughout the salad, releasing their bright, aromatic flavors.
    Add the chopped herbs directly to the bowl with the tomatoes.
  • Make the Dressing: In a small bowl, combine 1 1/2 tablespoons of apple cider vinegar, 1/2 teaspoon Dijon mustard, 1/2 teaspoon pure maple syrup (adjust to taste), and 1/8 teaspoon salt.
    If you enjoy a subtle garlic flavor, add either one small minced garlic clove or 1/4 teaspoon garlic powder.
    Using a whisk or a fork, vigorously blend the ingredients until fully emulsified.
    The result should be a smooth, tangy dressing that balances acidity, sweetness, and a hint of savory depth.
  • Combine Salad Ingredients: Add the drained white beans to the bowl containing the tomatoes and fresh herbs.
    Gently toss the beans and tomatoes together with a spoon or spatula, ensuring the herbs are evenly distributed.
    This step helps the salad components mingle and prepares them for the dressing.
  • Dress the Salad: Pour the prepared dressing over the bean, tomato, and herb mixture.
    Using a gentle folding motion, toss everything together until the dressing lightly coats every bean and tomato piece.
    Be careful not to mash the beans; the goal is to maintain their shape while evenly distributing the flavor.
  • Chill or Serve Immediately: You can serve this salad right away at room temperature, enjoying the fresh, vibrant flavors instantly.
    For an even more harmonious flavor, cover the salad and refrigerate for 1–2 hours.
    Chilling allows the beans and tomatoes to absorb the dressing, enhancing taste and creating a more unified, flavorful dish.
    Before serving, give the salad a gentle stir to redistribute any dressing that may have settled at the bottom.
  • Optional Add-Ins and Variations: This salad is incredibly versatile.
    Consider mixing in diced cucumber, avocado, roasted red peppers, capers, olives, or even a handful of greens like arugula or spinach for extra texture and nutrition.
    Vegan feta or chopped green onions also make excellent additions.
    These optional ingredients allow you to tailor the salad to your taste preferences or seasonal produce availability.
  • Serving Tips: Spoon the salad into bowls or onto a platter, making sure each serving gets a generous mix of beans, tomatoes, and herbs.
    This salad pairs beautifully with grilled vegetables, whole-grain bread, or as a side to a main protein. Its fresh, tangy flavor and vibrant colors make it perfect for casual meals, potlucks, or picnic-friendly lunches.
  • Storage Guidelines: Store any leftovers in a tightly sealed container in the refrigerator.
    Properly chilled, the salad maintains its freshness and flavor for up to 3–4 days.
    Gently stir before serving to re-coat the beans with dressing.
    Avoid freezing, as the tomatoes’ texture will change and become watery once thawed.

Notes

  • Always rinse canned beans thoroughly to reduce sodium and remove the canning liquid flavor.
  • Chop herbs finely so their aroma and taste are evenly distributed.
  • Halve or quarter grape tomatoes to keep the salad easy to eat.
  • For the best flavor, let the salad chill for at least 30 minutes before serving.
  • This recipe is highly customizable — add seasonal vegetables, greens, or plant-based cheese for variety.
  • Whisk the dressing until smooth so it coats the beans evenly.
  • Use fresh garlic for stronger flavor, or garlic powder for a milder taste.
  • Leftovers keep well in the fridge for up to 4 days, making this a great meal-prep option.
  • Apple cider vinegar gives a bright tang, but you can swap with balsamic, lemon juice, or red wine vinegar.
  • Always stir before serving chilled leftovers, as the dressing tends to settle.