This Avocado and White Bean Salad is a fresh and vibrant dish packed with creamy avocado, hearty white beans, juicy tomatoes, and bright herbs, all tossed in a zesty sumac-lemon dressing. It’s a light yet satisfying salad that’s perfect for a healthy lunch or a flavorful side dish!
Table of Contents
Ingredients
- White Beans – Adds plant-based protein and a creamy texture, essential for an avocado and white bean salad.
- Avocado – Provides richness and a buttery contrast to the beans, making it perfect for an avocado and white bean salad.
- Tomatoes & Cucumber – Adds juiciness, crunch, and freshness.
- Mint & Parsley – Brightens the salad with fresh, herby flavor.
- Red Onion – Gives a mild sharpness and depth.
- Sumac & Lemon Juice – Adds tanginess and a citrusy zing.
- Olive Oil – Enhances flavors and provides healthy fats.
- Salt, Pepper & Red Pepper Flakes – Balances and boosts taste.
- Feta (optional) – Adds a salty, creamy contrast.
- Toasted Pine Nuts or Sunflower Seeds (optional) – Brings crunch and nuttiness.
Alternative Ingredients
- White Beans – Chickpeas or cannellini beans offer a similar texture and mild flavor, which can also complement an avocado and white bean salad nicely.
- Sumac – Zaatar or extra lemon zest can provide a tangy alternative.
- Feta – Goat cheese or nutritional yeast can replace feta while keeping the salty balance.
- Toasted Pine Nuts – Almonds, walnuts, or pumpkin seeds add crunch with different flavor notes.
Nutritional Benefits
- High in Protein – White beans provide plant-based protein for muscle repair and satiety, making this avocado and white bean salad a filling option.
- Rich in Healthy Fats – Avocado and olive oil offer heart-healthy monounsaturated fats.
- Packed with Fiber – Beans, avocado, and vegetables support digestion and gut health.
- Loaded with Antioxidants – Tomatoes, sumac, and fresh herbs help fight inflammation.
- Great for Hydration – Cucumber and tomatoes have high water content to keep you refreshed.
- Boosts Immunity – Lemon juice and fresh herbs provide vitamin C and essential nutrients.
- Supports Bone Health – Feta (if included) adds calcium for strong bones.
Expert Tips
Use Ripe Avocado – A perfectly ripe avocado adds the best creamy texture; avoid overly soft or underripe ones for befriending this wonderful avocado and white bean salad.
Rinse and Dry Beans Well – This prevents excess moisture and helps the dressing coat evenly.
Let the Flavors Meld – Let the salad sit for 10–15 minutes after mixing to enhance the taste.
Dice Everything Evenly – Uniform pieces ensure a balanced bite every time.
Adjust Sumac to Taste – If you’re new to sumac, start with a little and add more as needed.
Serve Chilled or at Room Temp – Chilling makes it extra refreshing, while room temp boosts flavors.
FAQs
Yes! Store it in the fridge for up to a day, but add avocado and nuts/seeds just before serving.
Toss it in extra lemon juice before mixing, or add it right before serving.
Yes! Just leave out the feta or use a dairy-free alternative.
Serving Suggestions
This Avocado and White Bean Salad pairs perfectly with warm pita, flatbread, or a side of quinoa for a heartier meal. It also makes a refreshing side dish alongside grilled chicken, shrimp, or a Mediterranean-inspired grain bowl.
Storage Suggestions
Store the salad in an airtight container in the fridge for up to 1 day, but keep the avocado and any crunchy toppings separate to maintain freshness. For longer storage, it’s best to refrigerate the beans, veggies, and dressing separately and assemble just before serving, to keep the quality of this avocado and white bean salad.
You’ll also enjoy:
- Greek Marinated Tofu
- Farro with Blistered Tomatoes Pesto and Spinach
- Heirloom Tomato and Cucumber Salad
- Pesto Orzo Pasta Salad
- Easy Beetroot and Cucumber Salad
- Fennel Tomato Salad
- Beet Couscous Salad
Avocado and White Bean Salad
Ingredients
- 1 can white beans (15 oz) drained and rinsed
- 1 large ripe avocado diced
- 1 cup cherry tomatoes halved
- 1 small cucumber diced
- 2 tbsp fresh mint chopped
- 2 tbsp fresh parsley chopped
- 2 tbsp red onion or shallot finely diced
- 1 tsp sumac
- 2 tbsp extra virgin olive oil
- juice of 1 lemon
- 1/2 tsp salt (or to taste)
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional for heat)
- 1/4 crumbled feta (optional)
- 2 tbsp toasted pine nuts or sunflower seeds (for crunch)
Instructions
- In a small bowl, whisk together the lemon juice, olive oil, sumac, salt, and black pepper.1 tsp sumac, 2 tbsp extra virgin olive oil, juice of 1 lemon, 1/2 tsp salt, 1/4 tsp black pepper
- In a large bowl, combine the white beans, avocado, tomatoes, cucumber, red onion, mint, and parsley.1 can white beans, 1 large ripe avocado, 1 cup cherry tomatoes, 1 small cucumber, 2 tbsp fresh mint, 2 tbsp red onion or shallot, 2 tbsp fresh parsley
- Pour the dressing over the ingredients and gently toss to coat everything evenly.
- Sprinkle with red pepper flakes, crumbled feta, and toasted pine nuts or sunflower seeds for extra texture and flavor.1/4 tsp red pepper flakes, 1/4 crumbled feta, 2 tbsp toasted pine nuts or sunflower seeds
- Serve immediately or let it sit for 10 minutes to let the flavors meld.
Notes
- Freshness: For best results, serve the salad immediately after preparing to enjoy the crunch and bright flavors.
- Avocado: If making ahead, add the avocado just before serving to prevent browning.
- Herbs: Feel free to experiment with other fresh herbs like basil or cilantro to personalize the flavor.
- Make it a Meal: Add grilled chicken, shrimp, or quinoa for a more filling dish.
- Storage: Store leftovers in an airtight container for up to 1 day. Keep the avocado and crunchy toppings separate to maintain freshness.
Nutrition
Disclaimer: I am a health and wellness coach with a degree in health science from Arizona State University. However, I am not a doctor or registered dietitian. Any information or advice provided on this website is not intended to replace professional medical advice. Please consult with your healthcare provider before making any dietary or lifestyle changes, especially if you have a medical condition. The information provided on this website is for educational and informational purposes only and should not be taken as professional medical advice or a substitute for it.
Loved it! Great taste and easy preparation. Highly recommend