Mediterranean White Bean & Herb Salad

Bright Mediterranean White Bean and Herb Salad supports gentle digestion.

92%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

This Mediterranean White Bean and Herb Salad blends fiber-rich white beans with bright herbs for a wholesome, plant-forward meal. The beans contribute both soluble and insoluble fiber, while the herbs supply polyphenols that come with Mediterranean flavor. Together, they support gentle digestion and add fiber diversity, which can help nourish beneficial gut bacteria as part of a balanced everyday diet. Quick to prepare, naturally dairy- and meat-free, and adaptable with seasonal vegetables, it makes a practical choice for a gut-friendly brunch or lunch.

Mediterranean White Bean & Herb Salad
Prep 15 min Cook 0 min Easy

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

🌿 Fiber diversity
90
🍇 Polyphenol density
85
🧬 Diversity support
78
🛡️ Inflammation support
85
🫧 Fermentation support
0
⚖️ Blood sugar stability
80

Ingredients

2 servings
white beans 400 grams
fresh parsley 30 grams
fresh basil 30 grams
red onion 1 piece
olive oil 3 tablespoon
lemon juice 2 tablespoon
Drop, salt 1 teaspoon
Drop, salt
black pepper 1 teaspoon

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.

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.