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Mediterranean · The Mediterranean Dish

Mediterranean white bean salad

From the video “Easy White Bean Salad by The Mediterranean Dish” by The Mediterranean Dish. RecipesMD is not affiliated with The Mediterranean Dish. Steps are in our own words.

Machine-read from the video · not yet checked by a personEasyGreat weeknight pick
Mild
Total time
~35 min
est.
Serves
~6
est.
Cost
~$5.91*
per serving, Ontario (~2 portions assumed)save ~$9.09* vs ordering out
Difficulty
Easy
Ingredients
14

Ingredients

  • Vegetarian

May contain dairy

Read from the ingredient list. Check packaging if you have an allergy.

The video doesn’t say how many this serves, so amounts are shown as made in the video.

Ontario grocery estimate*

~$11.82*for the batch in the video
~$5.91*per serving

You save about ~$9.09* per serving (61% less*) than ordering it out — ~$18.18* for ~2 portions.

Order out = a typical Ontario salad or bowl, before delivery fees, tax and tip.

7 ingredients priced from Ontario averages · 4 predicted from typical costs · not priced: mint, za'atar, sumac, aleppo style pepper

* Estimate, not a quote: 4 line(s) we couldn't price were filled with typical costs for their type; the video doesn't state how many it serves, so 2 portions were assumed; restaurant comparison is a typical Ontario salad or bowl at ~$15, before delivery fees, tax and tip. Prices: Ontario averages (StatCan 2026-07) + RecipesMD estimates, pro-rated, staples excluded.

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stated said or written in the video · shown seen in the video · estimated our guess (1 here)

Nutrition & health

Nutrition per serving385 kcal · 19% of 2,000
Fat14 g18%
Saturated fat3.8 g19%
Sodium866 mg38%
Carbohydrate49 g18%
Fiber11 g40%
Total sugars3.8 gno daily value
Added sugars0 g0%
Protein18 g36%

Estimate from the ingredient list — not dietary advice. % Daily Value uses FDA reference amounts; 5% or less is low, 20% or more is high. Added sugars are counted from sweeteners and sweet sauces in the list.

Health indexBalanced
  • Starting point60
  • Protein+20 of 20
  • Fiber+20 of 20
  • Saturated fat−10 of 20
  • Sodium−20 of 20
  • Added sugars (estimate)0 of 20

RecipesMD health index — an estimate from the ingredient list, not medical or dietary advice

From 8 of 12 ingredient lines (100% of the measured weight), divided into 6 servings (estimated: model estimate (no quantities to work from)). Typical amounts assumed for extra virgin olive oil, feta cheese, because the video doesn’t say how much. Not counted because the video gives no amount: salt, pepper. Not matched to nutrient data: mint, za'atar, sumac, Aleppo style pepper. Source: USDA FoodData Central SR Legacy (2018-04, public domain) + 4 Branded Foods records.

Equipment

  • mixing bowl
  • cutting board
  • chef knife
  • microplane
  • serving bowl

What the video didn’t say

  • exact quantity of salt
  • exact quantity of pepper
  • exact quantity of olive oil
  • exact quantity of feta cheese
  • servings count not stated
  • total time not stated
Cook it this week →Watch on YouTube ↗Markdown

Read from the public video by gemini-3.5-flash-lite on 2026-10-05. Thumbnail and video are The Mediterranean Dish’s, shown through YouTube’s official embed.

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Frequently asked questions

Everything you need to know about Mediterranean white bean salad

What makes The Mediterranean Dish's Mediterranean white bean salad recipe and technique special?

The Mediterranean Dish's take on Mediterranean white bean salad focuses on home kitchen precision, balancing Mediterranean flavors with an estimated under 30 minutes total preparation time. Every step is timestamped to the exact second in the video so you can follow along hands-free.

How much does it cost to make Mediterranean white bean salad at Ontario grocery prices?

Based on Statistics Canada benchmark consumer food pricing, this Mediterranean white bean salad recipe costs approximately economical home-cooked pricing per serving (yielding 2 to 4 portions). Home cooking saves an estimated 60% to 75% compared to ordering takeout at a restaurant.

Can I make Mediterranean white bean salad ahead of time or store leftovers?

Yes. Leftover Mediterranean white bean salad can be refrigerated in an airtight container for 3 to 4 days. If the recipe contains delicate leafy greens or dressed ingredients, keep the dressing separate until ready to serve to maintain crisp texture.

What substitutions can I make in The Mediterranean Dish's Mediterranean white bean salad?

This recipe utilizes approximately 14 ingredients across 12 steps. For gluten-free adaptations, swap regular soy sauce or flour with tamari or cornstarch. For vegetarian adaptations, replace meat proteins with extra-firm tofu, mushrooms, or legumes while preserving the aromatics.

Where can I watch the video tutorial for Mediterranean white bean salad?

The official cooking video by The Mediterranean Dish is embedded directly on RecipesMD, featuring video timeline scrubbing that jumps directly to each step, adjustable playback speeds, and Kitchen Mode.