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A vibrant Mediterranean quinoa and white bean salad served in a rustic ceramic bowl, featuring diced tomatoes, cucumber, red bell pepper, white beans, quinoa, and chopped lettuce, all topped with a creamy tahini dressing and garnished with sunflower seeds and a fresh mint sprig. The bowl sits on a light wooden table with a linen napkin, fresh herbs, and a lemon in the background, creating a fresh and sunny Mediterranean atmosphere.
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Mediterranean Quinoa & White Bean Power Salad

This vibrant Mediterranean quinoa and white bean salad delivers a perfect balance of protein, fresh vegetables, and creamy tahini dressing—making it an ideal cooling main dish for hot summer days. Packed with nutrients and bursting with flavor, it's a satisfying plant-based meal that will leave you feeling energized and refreshed.
Course Main Course, Salad, Side Dish
Cuisine Mediterranean
Diet Gluten Free, Vegan
Keyword quinoa, Salad
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2
Calories 717kcal
Author Perplexity's Deep Research

Equipment

  • Medium saucepan with lid
  • Large mixing bowl
  • Small bowl for dressing
  • Sharp knife
  • cutting board
  • measuring cups and spoons
  • Fine mesh strainer

Ingredients

Ingredients:

  • 100 g quinoa white
  • 1 can 240g large white beans drained and rinsed
  • 2 medium tomatoes diced
  • 1 large cucumber diced
  • 1 red bell pepper diced
  • 1/4 red onion finely diced
  • 2 spring onions sliced
  • 2 handfuls fresh lettuce chopped

For the tahini dressing:

  • 3 tbsp tahini
  • 2 tbsp olive oil
  • 2 tbsp lemon juice from fresh lemons
  • 1 clove garlic minced
  • 1 tsp ground cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2-3 tbsp water to thin

Garnish:

  • 2 tbsp sunflower seeds
  • 1 tbsp dried mint
  • Extra olive oil for drizzling

Instructions

  • Rinse quinoa in fine mesh strainer until water runs clear
  • In medium saucepan, combine quinoa with 200ml water and bring to boil
  • Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed
  • Remove from heat and let stand 5 minutes, then fluff with fork and cool completely
  • While quinoa cooks, prepare vegetables: dice tomatoes, cucumber, and bell pepper into 1cm pieces
  • Finely dice the red onion and slice spring onions
  • Chop lettuce into bite-sized pieces
  • For dressing: whisk together tahini, olive oil, lemon juice, minced garlic, cumin, oregano, salt, and pepper in small bowl
  • Gradually add water until dressing reaches pourable consistency
  • In large mixing bowl, combine cooled quinoa, white beans, and all prepared vegetables
  • Pour dressing over salad and toss gently to combine
  • Let salad rest for 10 minutes to allow flavors to meld
  • Taste and adjust seasoning if needed

Notes

Serving suggestions:
Serve chilled or at room temperature. Garnish each portion with sunflower seeds and a sprinkle of dried mint. Drizzle with a little extra olive oil before serving. This salad pairs beautifully with warm whole wheat pita bread or can be enjoyed on its own as a complete meal.
For a fresh and vibrant Mediterranean salad like this, you’ll want drinks that are equally refreshing and easy to prepare. For an alcoholic option, a chilled glass of dry white wine—such as a Sauvignon Blanc or Pinot Grigio—pairs beautifully with the crisp vegetables and creamy tahini dressing, enhancing the salad’s herbal and citrus notes. If you prefer an alcohol-free choice, serve a homemade sparkling lemon-mint water: simply combine cold sparkling water, a squeeze of fresh lemon juice, a few sprigs of mint, and ice. Both drinks are quick to make and will keep your meal light, cool, and summery.
 
Allergens:
  • Sesame (in tahini)
 
Emission Hotspots:
  • While canned goods are convenient, they carry a higher environmental cost than their raw counterparts. The processing, metal packaging, and shipping of these heavier water-filled cans all contribute to their larger carbon footprint.
  • Although quinoa is usually referred to as a low-carbon food staple, we found emission factors between <1 and >50 kgCO2e/kg, depending mostly on the region where it is grown and whether deforestation is playing a role
  • Shop to home transportation, if a combustion car is used
 
Sustainability tips:
  • Avoid non-certified quinoa and origins with a high deforestation risk. European quinoa is usually not affected by deforestation.
  • Instead of buying canned beans, bulk-cook and freeze dried beans. If you have a pressure cooker, you can even minimize the energy used for cooking
  • Walk or bike to the supermarket and farmer’s market
  • Cook the quinoa in a rice cooker (e.g. the Reishunger Digital Reiskocher) to save some energy
  • Prioritize vegetables grown locally and in-season to cut transport emissions.
  • Make your guinea pigs 🐹 happy by giving them any remaining greens and veggies
  • Compost food scraps to reduce methane emissions from landfills and create nutrient-rich soil for gardening