A Refreshing Power Salad
If you’re looking for a healthy, protein-rich, and incredibly refreshing salad that fits perfectly into a weight loss meal plan or a summer picnic, the Fresh Greek Bean & Cucumber Salad with Lemon-Herb Dressing is a must-try. Packed with crunchy cucumbers, fiber-rich beans, juicy cherry tomatoes, tangy olives, and a zesty lemon-herb dressing, this salad is light yet satisfying. It’s ideal for busy weekdays, potlucks, or even meal-prepping for the week.
What is Fresh Greek Bean & Cucumber Salad?
This salad is a creative spin on traditional Greek salad—replacing the usual feta cheese with creamy white beans for a boost of plant-based protein and fiber. It’s a Mediterranean-inspired dish that blends fresh vegetables with herbs and olive oil to create a wholesome and delicious meal. The combination of beans and cucumbers makes it not only filling but also super hydrating and detox-friendly.
Ingredients You’ll Need:
Here’s everything you need to make this nutrient-packed salad:
Low Calorie Salad
- 1 ½ cups cooked white beans (like cannellini or great northern beans)
- ¼ cup red onion (thinly sliced)
- 1 cup cherry tomatoes (halved)
- 1 large cucumber (deseeded & chopped)
- ¼ cup Kalamata olives (pitted & halved)
- 2 tablespoons fresh parsley (chopped)
- 1 tablespoon fresh dill (optional)
Lemon-Herb Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove (minced)
- ½ teaspoon dried oregano
- Salt and freshly ground black pepper (to taste)
- A bowl of white beans
- Fresh cucumber
- Cherry tomatoes
- Sliced red onions
- Kalamata olives
- Fresh herbs (parsley & dill)
- Small bowl of lemon juice
- Olive oil bottle
How to Make It (Step-by-Step)
Step 1: Prep the Ingredients
Rinse and drain the cooked white beans (if using canned, rinse under cold water).
Peel and chop the cucumber into bite-sized pieces.
Slice cherry tomatoes in half.
Thinly slice the red onion.
Halve the Kalamata olives.
Chop fresh parsley and dill.
Step 2: Make the Lemon-Herb Dressing
In a small bowl or jar, add olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper.
Whisk well or shake in a jar until the dressing emulsifies (becomes creamy).
Step 3: Toss Everything Together
In a large mixing bowl, combine beans, cucumber, tomatoes, red onion, olives, and fresh herbs.
Pour the dressing over the salad and toss gently to combine.
Let the salad sit for at least 10-15 minutes in the fridge before serving to allow flavors to meld.
Step 4: Serve and Enjoy!
Serve chilled or at room temperature. Garnish with extra herbs or a lemon wedge if desired.
Nutrition Breakdown (Approx. per serving)
This salad is high in protein and fiber, making it an excellent choice for weight loss, digestion, and heart health. It’s also dairy-free and vegan.
- Calories: 280 kcal
- Protein: 10-12g
- Fiber: 8-10g
- Fat: 14g (healthy fats from olive oil)
- Carbohydrates: 22g
- Sugar: 4g
- Salt: Depends on added salt and olives
Meal Prep & Storage Tips
Store in an airtight container in the refrigerator for up to 3 days
If prepping ahead, keep dressing separate and add just before serving
Tastes even better the next day!
Bonus Tips:
Add avocado slices for extra creaminess.
Sprinkle some toasted seeds like sunflower or pumpkin for a crunchy texture.
Use leftover salad as a filling for lettuce wraps.
Store in an airtight container in the fridge for up to 3 days.
Why You’ll Love This Salad
-
- Complete meal – not just a side salad
- Supports weight loss by keeping you full longer
- Hydrating + gut-friendly
- Balanced flavors: tangy, crunchy, creamy, fresh
- No cooking required
Stay tuned for more unique fresh salad recipes in our healthy blog series!
