Marinated Italian White Bean Arugula Salad - Quick, No Cook

This zesty Marinated Italian White Bean Arugula Salad is everything you want in a warm-weather recipe: no cooking, super flavorful, satisfying, and healthy! 

This Marinated Italian White Bean Arugula Salad is proof that simple ingredients can create something truly crave-worthy. It is farmers market salad-making season, and I couldn't be more excited for a rainbow of vegetable salads all summer long! This salad represents Mediterranean flavors at their finest - simple, nutritious ingredients transformed into something extraordinary with minimal effort. The thinly shaved fennel adds a subtle anise-like crunch that beautifully complements the creamy beans and rich, tangy feta. Plus, salads like this are a fantastic way to pack in fiber, antioxidants, and heart-healthy fats while keeping things light and satisfying. The perfect balance of rich beans, zesty dressing, and fresh herbs makes this dish a standout that you can feel good about putting into your body.  You can prep the ingredients ahead and throw them all together last minute for an impressive lunch or BBQ side dish.

Looking for more fresh recipes? Try these: Fresh Spring Roll Salad, Air Fryer Mediterranean Salmon Bowls, Mexican Street Corn Chicken & Cilantro Lime Rice Bowls, or Butternut Squash Feta Salad with Maple Dijon Vinaigrette.

Why You'll Love This Salad

• No cook & minimal prep - Perfect for busy weeknights or hot summer days when turning on the stove is not an option.
• Budget-friendly - Beans provide affordable protein without breaking the bank
• Plant-based protein - Cannellini beans offer a hearty, satisfying texture and fiber-rich protein.
• Versatile - Serve it as a main, side, or spooned over toasted bread for a quick bruschetta-style appetizer.  Perfect for summer picnics and BBQs.
• Quick & Meal prep friendly - Ready in just 10 minutes with minimal prep, or let the beans marinate in the refrigerator for lunchtime meal prep.
• Nutrient powerhouse - Loaded with protein, fiber, and essential vitamins

Salad Ingredient Highlights

For Salad:

• Cannellini beans - These creamy white beans (aka white kidney beans) are the star of the salad. Their mild, nutty flavor and buttery texture make them perfect for absorbing the zesty dressing. Canned beans are convenient, but they also deliver impressive nutritional benefits with 9g of protein and 11g of fiber per serving. Great Northern beans are a good substitute for cannellini beans, but have a less nutty flavor, and the texture isn't as creamy.
• Salad greens - A mix of peppery arugula and nutrient-dense baby kale creates a vibrant base that adds color, texture, and nutritional value. The slight bitterness of these greens balances with creamy beans and tangy dressing. You can use other greens if you prefer; romaine offers a nice sturdy base and good crunch with a milder flavor.
• Fennel - This Mediterranean vegetable brings a subtle anise flavor and wonderful crunch to the salad. The bulb's crisp texture contrasts beautifully with the creamy beans, and the feathery fronds add a delicate herbaceous note. I love this super simple fennel salad recipe from The Modern Proper if you ever want to try a dish that really highlights fresh fennel.
• Shallot or red onion - Provides a pleasant sharpness that cuts through the creaminess of the beans. Soaking the sliced onion in cold water for 5 minutes before adding it to the salad will mellow its bite and help to maintain its crisp texture.
• Feta cheese - This brined cheese adds a tangy, salty punch and creamy texture that perfectly complements the beans. Look for authentic sheep's milk feta for the richest flavor, though cow's milk varieties work well too.
• Fresh parsley & fresh basil - Bright, herby notes that bring the salad to life and add classic Italian flavors. Herbs are not just garnish; they're a fundamental ingredient that transforms this salad from good to exceptional.
• Pistachios - These vibrant green nuts add a nice crunch and buttery flavor that I love with cannellini beans. They have heart-healthy fats, protein, and a touch of sweetness that complements the tangy elements in this salad. Use roasted, lightly salted pistachios.

For Dressing:

• Olive oil - Don't skimp here!  A high-quality Italian extra virgin olive oil makes all the difference, providing fruity, peppery notes that form the foundation of our dressing. Look for "cold-pressed" on the label for optimal flavor.
• Red wine vinegar - Adds a punch of acidity and tang to balance the richness of the beans.
• Garlic & Dijon mustard - For depth and zing in the dressing.
• Red pepper flakes - To season and add subtle heat (optional, but highly recommended).  Aleppo pepper is my favorite
• Fresh lemon juice - The bright acidity balances the richness of the beans and olive oil. Always use freshly squeezed for the most vibrant flavor - bottled just doesn't compare.

See the recipe card below for quantities.

Step-by-Step Instructions for Italian White Bean Salad

1. Step 1: Make the dressing: In a bowl or jar, whisk or shake together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, red pepper flakes, salt, and pepper until well combined and slightly emulsified.

2. Step 2: Marinate the beans: Pour canned cannellini beans into a colander and rinse well under cold water. Let them drain completely. In a small mixing bowl, pour half the salad dressing over the beans and gently stir.  Reserve the other half to dress the salad. Cover and let rest for at least 15 minutes, or refrigerate overnight and make the salad the next day for maximum flavor in the beans. The longer it sits, the more the flavors permeate the beans. Proceed with the remaining steps once your beans have marinated to your liking.

• Marinate longer for more flavor - Letting the beans sit for a few hours or overnight deepens the flavor.
• Serve at room temp - Flavors are more vibrant when the salad isn't fridge-cold.
• Use good olive oil - Since this is a raw dish, the quality of oil really shines through.
• Chop evenly - For a balanced bite, try to keep the veggies roughly the same size.
• Don't skip the bean rinse -This crucial step removes excess starch and sodium while preventing a murky appearance in your finished salad.
• Gentle folding technique - Use a silicone spatula and a gentle folding motion when mixing to keep the beans intact. Vigorous stirring can break them apart and create a mushy texture.
• Double the batch - This salad stores well, so it's perfect for meal prep.

Storage Instructions

Refrigerator Storage: Store prepped components in a separate airtight container in the refrigerator for up to 4 days. The beans will continue absorbing the dressing flavors, making it even more delicious on day two.

Make-Ahead Jar Salads: To turn this recipe into easy grab-and-go jar salads, layer them in a quart-sized mason jar to keep everything fresh and crisp until you are ready to eat!

1. Bottom Layer - Dressing and beans, this will keep the greens from getting soggy
2. Second Layer - fennel and shallots
3. Third Layer - feta then herbs
4. Top Layer - salad greens and pistachios on top

Pour the jar out into a bowl and gently mix, then enjoy!

Substitutions & Variations

• Beans - While cannellini beans are best in this salad but any other type of white bean works beautifully, like Great Northern, butter beans, or garbanzo beans. For a dramatic color contrast, try red kidney beans or even Navy beans.
• Fresh vegetables - Add cherry tomatoes, sun-dried tomatoes, chopped cucumber, kalamata olives, roasted red peppers, or artichoke hearts.  In particular, I love the bold flavors of kalamata olives in this salad, but I am solidly outnumbered by olive haters in my house.
• Herbs - Try dill or oregano in place of basil and parsley.
• Vinegar - White wine vinegar or white balsamic vinegar can be used instead of red wine vinegar.
• Add protein - Stir in canned tuna, grilled chicken, or chopped hard-boiled eggs to transform this side dish into a complete meal.
• No red wine vinegar - Use white wine vinegar or white balsamic vinegar as an alternative acid.
• Cheese Options - No feta? Try crumbled goat cheese, small mozzarella pearls, or shaved Parmesan
• Grain Integration - For a grain bowl version, mix in 1 cup of cooked farro, quinoa, or orzo pasta.

Serving Suggestions

This Italian white bean salad is as flexible as it is flavorful. Here are a few ways to serve it:

• As a light lunch with crusty bread or in a lettuce wrap
• Alongside grilled chicken, shrimp, or fish for an easy dinner.
• Tucked into a pita or wrap with arugula and feta for a quick handheld meal.
• Packed in mason jars with greens on top for grab-and-go lunches
• Stuffed into pita pockets for a portable sandwich

Equipment Needed

The beauty of this no-cook recipe is its simplicity - you'll need minimal equipment:

• Colander or strainer - For rinsing the beans thoroughly
• Cutting board and sharp knife - For prepping vegetables and herbs
• Measuring cups and spoons - For accurate ingredient proportions
• Small mixing bowl - Preferably glass or ceramic for marinating beans
• Large Spoons or Salad Tongs - For gentle folding without breaking beans
• Airtight storage container - If making ahead or storing leftovers
• Large mixing bowl - To combine everything with room to toss
• Small whisk or jar - For mixing the vinaigrette

FAQs - Marinated Italian White Bean Arugula Salad

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