A buuter bean and sun-dried tomato salad in a bowl on woven mat with olive oil on side.

Butter Bean & Sun-Dried Tomato Salad

This Butter Bean and Sun-Dried Tomato Salad is bursting with flavour from creamy butter beans, tangy sun-dried tomatoes, juicy cherry tomatoes, chargrilled peppers, and fragrant basil. Tossed with extra virgin olive oil and balsamic vinegar, it’s a simple yet satisfying salad dish that’s perfect for warm summer days.

Whether you serve it as a main, a side dish, or a picnic favourite, this healthy salad is rich in fibre, antioxidants, and heart-healthy fats. It’s quick to make, incredibly nourishing, and a satiating all at once.

Why You’ll Love This Summer Salad

  • Plant-based protein from butter beans makes it filling and wholesome.
  • Mediterranean-inspired flavours making it tangy, sweet, and savoury all in one bowl.
  • Quick & easy as there’s no cooking required if you use jarred peppers.
  • Diabetes-friendly since it’s low in saturated fat, high in fibre, and supports steady blood sugar.

Ingredients (Serves 4)

  • 2 cups butter beans, drained and rinsed
  • ½ cup sun-dried tomatoes, sliced
  • 8–10 cherry tomatoes, halved
  • 1 cup chargrilled red peppers, sliced (jarred or freshly grilled)
  • ¼ small red onion, thinly sliced
  • A handful of fresh basil leaves
  • 2 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • Sea salt & black pepper, to taste

Method

  1. Place the butter beans, sun-dried tomatoes, cherry tomatoes, peppers, and red onion into a large mixing bowl.
  2. Drizzle with olive oil and balsamic vinegar. Season with a pinch of sea salt and cracked black pepper.
  3. Toss gently until everything is well combined.
  4. Garnish with fresh basil leaves just before serving.

Serving Suggestions

  • Serve as a main salad or pair with quinoa, grilled vegetables or roasted sweet potatoes for a heartier meal.
  • Perfect for meal prep: keeps well in the fridge for 2–3 days.

Health Benefits

This salad is more than delicious, it’s nutrient dense too:

  • Butter beans are rich in protein and fibre, helping keep you full for longer.
  • Tomatoes and peppers add antioxidants and vitamin C for immune support.
  • Olive oil and balsamic vinegar provide healthy fats and flavour without heaviness.