Recipe description
April 2, 2026
Mediterranean White Bean & Herb Salad
Bright Mediterranean White Bean and Herb Salad supports gentle digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes herbs and olive oil that add polyphenols and flavor.
- Plant-forward, dairy- and meat-free with quick preparation.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cannellini beans
2
cup
Cherry tomatoes
1
cup
Cucumber
0.5
bowl
Onion, red
0.25
piece
Parsley
2
tablespoon
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Feta cheese
0.5
cup
Instructions
1
Rinse and drain the white beans.
2
Chop the fresh parsley, basil, and red onion.
3
In a large bowl, combine the beans, herbs, and onion.
4
Drizzle with olive oil and lemon juice.
5
Season with salt and black pepper to taste.
6
Toss gently to mix all ingredients well.
7
Serve immediately or allow to chill in the refrigerator before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
40 g
Carbohydrates
9 g
Fiber
4 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this salad vegan?
Yes, it’s dairy- and meat-free and suitable for vegans.
Is it high in fiber?
Yes, thanks to the white beans and herbs; the fiber supports gentle digestion.
What kind of beans are used?
White beans such as cannellini or navy; you can use canned or cooked dried beans.
Is it gluten-free?
Naturally gluten-free if you use gluten-free dressing and ingredients; check labels.
How should I store leftovers?
Refrigerate in an airtight container and use within 2–3 days.
Can I make it ahead?
Yes, you can prep components in advance and assemble before serving; dressing is best added just before serving.
Can I customize with seasonal vegetables?
Yes—add cucumber, tomatoes, olives, artichokes, or other seasonal veggies.
Is it good for gut health?
It provides fiber and polyphenols that support gut bacteria as part of a balanced diet.
What should I serve it with?
Great as a lunch or side; pair with whole-grain bread, greens, or grilled vegetables.
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