Butter Bean Salad Recipe | High Fibre Mediterranean Bean Salad
Welcome to the Lupus Canada Recipe Corner!
This butter bean salad is fresh, vibrant, and packed with fibre rich ingredients that come together effortlessly. Creamy butter beans, marinated artichokes, fresh herbs, and olives are tossed in a bright lemon Dijon dressing, while quick pickled red onions add a delicious tangy finish.
Perfect for meal prep, lunches, picnics, or a light side dish, this Mediterranean inspired bean salad is satisfying, nourishing, and full of fresh flavour.
Fresh butter bean salad with herbs, olives, artichokes, and lemon dressing.
Ingredients for Butter Bean Salad
Fresh high fibre butter bean salad tossed with herbs, olives, artichokes, and lemon Dijon dressing
Salad:
- ½ small red onion, peeled and thinly sliced
- 4 tbsp apple cider vinegar
- ¼ tsp salt
- 2 x 340 ml jars butter beans, rinsed and drained
- 170 ml jar artichoke hearts, rinsed, drained, and chopped
- ½ cup Castelvetrano olives, pitted and chopped
- ⅓ cup fresh mint, finely chopped
- ⅓ cup fresh parsley, finely chopped
Dressing:
- 4 tbsp olive oil
- 1 tbsp shallot, minced
- Juice of 1 lemon
- Zest of 1 lemon
- 1 tsp Dijon mustard
- ¼ tsp salt
How to Make Butter Bean Salad
In a small bowl, combine the sliced red onion, apple cider vinegar, and salt. Toss well and let sit for about 30 minutes, stirring occasionally.
In a large bowl, combine the butter beans, artichoke hearts, olives, mint, parsley, and the pickled onions. Add a small amount of the pickling vinegar if desired for extra tang.
In a small bowl or jar, whisk together the olive oil, minced shallot, lemon juice, lemon zest, Dijon mustard, and salt until well combined.
Pour the dressing over the salad and toss gently to combine.
Taste and adjust seasoning if needed.
Serve immediately or chill slightly before serving.
Storage and Meal Prep Tips
Store leftovers in an airtight container in the refrigerator for up to 3 days.
This salad tastes even better after the flavours have had time to marinate, making it an excellent make ahead lunch or side dish.
For added protein, serve alongside grilled chicken, salmon, tofu, or quinoa.
Why This Butter Bean Salad Supports Wellness
Butter beans are naturally high in fibre and provide plant based protein that can help support digestion, satiety, and steady energy levels throughout the day.
Olive oil provides heart healthy fats, while fresh herbs, lemon, and olives add flavour and antioxidants without relying heavily on processed ingredients.
Artichokes also contain fibre and beneficial plant compounds that support overall wellness and balanced eating habits.
Recipes centred around whole food ingredients and healthy fats can help support a balanced, anti inflammatory lifestyle and make nourishing meals feel approachable and satisfying.
For more guidance on eating well and making sustainable lifestyle choices, explore our Lifestyle & Wellness resources designed to support people learning to live well with lupus.
How to Customize This Butter Bean Salad
This salad can easily be adapted based on your preferences or what you have on hand:
- Add cucumber or cherry tomatoes for extra freshness
- Include feta cheese or avocado for additional creaminess
- Use dill or basil instead of mint or parsley
- Add chili flakes for a touch of heat
- Serve over greens or grain bowls for a more filling meal
Simple recipes like this make healthy eating flexible, flavourful, and easy to maintain.
The recipes used by Lupus Canada have been reviewed and approved by a Registered Holistic Nutritionist.
About With Love From Jamey
With Love From Jamey is a food and wellness platform created by digital creator and recipe developer Jamey Kay. Her nourishing, whole food recipes are rooted in simplicity, compassion, and everyday wellness, and are shared monthly as part of the Lupus Canada Recipe Corner.
