Name: Marinated Butter Bean Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 tsp Dijon mustard; 1 tbsp olive oil; Juice of 1/2 lemon; 1 tsp maple syrup; 1/3 tsp salt; Black pepper to taste; 1 can butter beans, drained and rinsed; 1/2 small red onion, finely chopped; 1/2 English cucumber, chopped; 3-4 sun dried tomatoes in oil, chopped; 1 handful fresh parsley, chopped; Arugula or other leafy greens for serving

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INTRODUCTION

Marinated Butter Bean Salad is a fresh, simple, and healthy option for any day. This salad uses tender butter beans, bright lemon, and a light mustard dressing to make a filling, low-calorie meal. It is gluten free and easy to make for people who want a lighter option. If you enjoy bean dishes, you might also like the flavor mix in Black Bean Corn Salsa with Whole Grain Chips, which pairs well with fresh salads.

This recipe makes a great dish for meal prep, and it tastes better after a short time to marinate. It is a good choice for a healthy version of a quick lunch, and you can serve it over greens for a balanced plate that feels fresh and bright.

WHY YOU WILL LOVE THIS RECIPE

You will love this Marinated Butter Bean Salad because it is quick to make, full of fiber, and simple to pack for the week. It is a lighter option compared to heavy salads with lots of mayo or cheese. The butter beans add a creamy texture and help make this a filling, high protein meal when paired with leafy greens or a small piece of fish.

This salad is a great choice if you want a diabetic-friendly, heart healthy, and low-sugar meal. The dressing uses lemon and a touch of maple syrup for balance rather than a lot of sugar. It also fits well into a weight loss plan because it is low calorie but full of fiber and plant protein to keep you satisfied. For a warm, calming drink alongside this salad, try a delicate Butterfly Pea Lavender Silk Latte to complete a light and mindful meal.

HOW TO MAKE Marinated Butter Bean Salad

This recipe is simple and fast. Start by making the light marinade, then toss it with the beans and vegetables. Let the salad sit for at least 15 minutes so the flavors come together. You can make it ahead and store it in the fridge for easy lunches.

EQUIPMENT NEEDED

Large salad bowl
Whisk or fork for mixing the dressing
Can opener and sieve or colander to drain beans
Sharp knife and chopping board
Measuring spoons
Spoon for mixing and serving

Ingredients You’ll Need :

1 tsp Dijon mustard, 1 tbsp olive oil, Juice of 1/2 lemon, 1 tsp maple syrup, 1/3 tsp salt, Black pepper to taste, 1 can butter beans, drained and rinsed, 1/2 small red onion, finely chopped, 1/2 English cucumber, chopped, 3-4 sun dried tomatoes in oil, chopped, 1 handful fresh parsley, chopped, Arugula or other leafy greens for serving

STEP-BY-STEP INSTRUCTIONS :

In a large salad bowl, whisk together the Dijon mustard, olive oil, lemon juice, maple syrup, salt, and black pepper until smooth. Add the butter beans, red onion, cucumber, sun dried tomatoes, and parsley to the bowl. Gently mix until everything is well coated in the marinade. Let the salad marinate for at least 15 minutes to allow the flavors to develop. Serve over a bed of arugula or other greens, spooning any extra marinade over the top.

HOW TO SERVE Marinated Butter Bean Salad

Serve this salad chilled or at room temperature. For a simple plate, put a handful of arugula or mixed greens on a plate and spoon the bean salad on top. You can add a small sprinkle of extra parsley or a lemon wedge on the side. Keep portion sizes sensible: one to one and a half cups of the salad is a good main-course portion for lunch, and half a cup makes a nice side dish.

If you want a balanced meal, add a lean protein such as a grilled chicken breast or a piece of baked fish. For a vegetarian, high protein meal, pair it with a side of quinoa or a boiled egg. Because it is high in fiber and plant protein, this salad is good for weight loss when served in the right portion sizes, and it helps you feel full without a lot of calories.

STORAGE & FREEZING : Marinated Butter Bean Salad

Store this salad in an airtight container in the refrigerator for up to 3 days. The beans hold up well, but the cucumber can get softer over time, so for best texture eat within two days. Do not freeze the salad. Freezing will change the texture of the vegetables and the beans, and it will make the dressing separate when thawed.

If you want to save time, store the dressing in a small jar and keep the chopped vegetables and beans separate in the fridge. Toss them together when you are ready to eat. This keeps the cucumber crisp and the dish tasting fresh for longer.

SERVING SUGGESTIONS

For a light main: Serve one to one and a half cups of the salad over a bed of arugula with a small side of grilled fish.
For a balanced vegetarian plate: Add one half cup of cooked quinoa for extra protein and texture.
For a low-carb dinner: Serve the salad over leafy greens and skip the extra grains. This keeps the meal low carb and diabetic-friendly.
For a casual snack or starter: Spoon the salad onto whole grain crackers or serve with pita cut into small triangles.

If you want a calm, aromatic drink to go with this salad, try pairing it with a warm, smooth Butterfly Pea Vanilla Zen Latte for a simple and balanced dining moment.

VARIATIONS

Healthier version: Use less olive oil and add a splash of water or extra lemon to stretch the dressing. Use more herbs like parsley and mint for extra flavor without added calories. This creates a healthy version that is lower in fat and still full of taste.
High-protein or low-carb version: Add canned tuna, shredded chicken, or a chopped hard-boiled egg to make a high protein meal. For a low-carb swap, replace the cucumber with chopped celery and skip any grains. Beans do have carbs, so to lean more low-carb, reduce the bean portion and add more leafy greens and a high-protein topping.
Air fryer or oven-baked version: While this salad is traditionally raw and marinated, you can add a roasted element by air frying or oven-roasting vegetables to serve alongside it. For example, toss small cauliflower florets or sliced bell pepper with a bit of olive oil, salt, and pepper, and air fry at 380°F (190°C) for 10–12 minutes until slightly browned. Add them to the salad for warm roasted notes. This gives a warm, roasted contrast and keeps the meal interesting while remaining a lighter option.

FAQs

Q: Is this salad diabetic-friendly?
A: Yes. The salad is low in added sugar and high in fiber. The beans provide steady energy and help control blood sugar when eaten in reasonable portions. Use less maple syrup in the dressing for an even lower sugar option.

Q: Can I make this salad ahead for meal prep?
A: Yes. This recipe is great for meal prep. Store the dressing and salad separately if you want the vegetables to stay crisp. The salad will keep well in the fridge for up to 3 days.

Q: Is this recipe gluten free?
A: Yes. All ingredients in the basic recipe are gluten free. Check labels on sun dried tomatoes in oil and other packaged items to be sure they have no hidden gluten.

Q: How many calories are in a serving?
A: Calories vary with portion size and extra ingredients. The salad is generally low calorie per cup compared to heavy dressed salads. To keep it low calorie, use the listed oil amount and add extra greens instead of grains or high-fat toppings.

Q: Can I use dried beans instead of canned?
A: Yes. Cook dried butter beans until tender and cool them before mixing. Using dried beans can reduce sodium if you cook them without salt.

Q: Does this salad freeze well?
A: No. Freezing changes the texture of the beans and vegetables. It is best stored in the refrigerator and eaten within a few days.

MAKE-AHEAD TIPS FOR Marinated Butter Bean Salad

Chop vegetables the night before and store them in separate airtight containers. This keeps them crisp and saves time in the morning.
Make the dressing and keep it in a small jar in the fridge. Shake it before using. The dressing can last 4–5 days if refrigerated.
If you want the salad to have more flavor, mix it and let it marinate for 30 minutes to 2 hours before serving. This also makes it great for meal prep for busy weekdays.
Pack the salad in lunch containers with a layer of greens on the bottom and the marinated beans on top to keep the leaves from getting soggy. For best texture, add fresh cucumber just before eating if you are packing the salad more than a day ahead.

Marinated Butter Bean Salad