A low cholesterol bean salad is a weekly meal prep dish in summer months, and they easily become one of my favourite lunches because of the flavour and the nutrition.
No oven.
No complicated prep.
No sad desk salad that leaves you hungry an hour later.
Just a bowl full of ingredients that taste even better after sitting in the fridge for a few hours and can help you lower your cholesterol. And if you’ve ever made a bean salad that tasted… well… kind of boring? Usually it just needs more flavour builders.
This recipe was developed in sponsorship with California Walnuts, but this blog post was written independently.
Why Add Walnuts to a Bean Salad?
Beans are already one of my favourite foods for heart health. You may notice beans make a frequent appearance in the Portfolio diet recipes category. Such as the bean muffins, bean smoothies and bean brownies. They’re packed with fibre and plant protein, they’re inexpensive, and they make meals much more satisfying.
But adding walnuts takes this salad to another level. Toasted walnuts add a rich, buttery crunch that contrasts beautifully with the creamy cannellini beans and chickpeas.
They also pair naturally with Mediterranean flavours like lemon, parsley, mint, olive oil, and garlic. As we know that the Mediterranean diet and DASH diet are also heart healthy dietary patterns to follow.
And there’s a nutrition bonus, too.
Walnuts provide healthy unsaturated fats, including plant-based omega-3 (ALA), along with fibre and polyphenols. They fit beautifully into a Mediterranean-style eating pattern that’s been associated with better heart health (1).
Then we layer in a few more flavour builders:
- Cannellini beans & chickpeas → fibre and plant protein that help you stick with the Portfolio diet
- Walnuts → crunchy texture and heart-healthy fats
- Fresh parsley & mint → bright, fresh flavour
- Celery & green onions → crisp texture in every bite
- Lemon zest & juice → adds freshness and brings all the flavours together
- Extra virgin olive oil → the classic foundation of Mediterranean cooking
- Feta → creamy, salty bites that balance the herbs and lemon
Simple ingredients. Big flavour.
How to Make Mediterranean Bean Salad
This is one of those recipes that’s almost impossible to mess up.
- Step one: Start by toasting the walnuts until they’re fragrant. It only takes a few minutes, but it makes a huge difference.
- Step two: While they cool, rinse and drain the beans.
- Step three: Add the cannellini beans, chickpeas, celery, green onions, parsley, mint, toasted walnuts, feta, and lemon zest to a large bowl.
- Step four: Whisk together the olive oil, fresh lemon juice, Dijon mustard, garlic, salt, and pepper.
- Step five: Pour the dressing over the salad and toss gently until everything is coated. If you have the time, let the salad sit for 15–20 minutes before serving so the beans can absorb all of that lemony dressing.
- Step six: Finish with a sprinkle of za’atar, if you have it, plus a little extra parsley and lemon zest.
Why Bean Salads Just Work
Bean salads solve a lot of everyday meal problems.
- They’re affordable.
- They’re easy to prepare ahead.
- They’re packed with fibre and protein.
- And unlike leafy salads, they actually hold up in the fridge for several days without becoming soggy (which means lunch tomorrow is already taken care of)
But my favorite reason bean salads just work is because they are an essential part of the Portfolio diet, a diet designed to lower cholesterol.
Serving Ideas
This salad is delicious on its own, but it also pairs well with:
- Grilled salmon
- Grilled chicken
- Whole grain pita or corn chips
- Fresh fruit for an easy summer lunch
Or honestly… grab a fork and eat it straight from the container standing in front of the fridge… We’ve all been there (I know I have!!)
Tips & Swaps
- No mint? Just use extra parsley.
- Want it dairy-free? Skip the feta.
- Like a little heat? Add a pinch of red pepper flakes.
- Want more vegetables? Toss in diced cucumber or chopped roasted red peppers.
- No za’atar? The salad is still delicious without it.
More Mediterranean-Inspired Recipes
If you enjoyed this recipe, you might also like:
More Low Cholesterol Summer Salad Recipes
Final Thoughts
Sometimes the simplest recipes end up becoming the ones you make over and over again. This low cholesterol bean salad is fresh, filling, and packed with ingredients that support heart health. The beans provide fibre and plant protein. The walnuts add crunch and healthy fats. The herbs and lemon keep every bite bright and fresh.
And best of all?
It comes together in about 15 minutes, making it the kind of recipe that’s easy enough for a busy weekday but impressive enough to bring to a summer BBQ.
If you make this low cholesterol bean salad recipe, I’d love to hear what you think. And if you add your own twist, let me know, those are often the best recipes of all.
Low Cholesterol Bean Salad
Equipment
- 1 bowl
- 1 knife
- 1 cutting board
- 1 strainer
Ingredients
Salad
- 540 mL cannellini beans rinsed and drained if using canned
- 540 mL chickpeas rinsed and rained if using canned
- 2-3 stalks celery diced
- 3 green onions thinly sliced
- 1/2 cup fresh parsley chopped
- 2-3 tbsp fresh mint chopped
- 1 cup walnuts roughly chopped
- 1/2 cup crumbed feta cheese
- 1 lemon zest
Dressing
- 1/4 cup extra virgin olive oil
- 3 tbsp red wine vinegar
- 2 tbsp lemon juice
- 2 tsp Dijon mustard
- 2 clove garlic minced
- 1 tsp oregano
- 1 tsp white sugar
- 1/4 tsp black pepper
- 1/4 tsp salt
- 1/8 tsp red pepper flakes optional
Instructions
- Toast the walnuts in 350F oven for 7-8 minutes or until fragrant. Let cool, then roughly chip
- In a large bowl, combine the cannellini beans, chickpeas, celery, green onions, parsley, mint, toast walnuts, feta, and lemon zest
- In a small bowl or jar, whisk together dressing components
- Pour the dressing over the salad and gently toss until everything is evenly coated
- Let the salad sit for 15-20 minutes before serving to allow the flavours to meld
- Just before serving, garnish with any extra lemon zest