Italian Bean Salad
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Italian Bean Salad
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Enjoy a fresh and light Italian bean salad that requires no cooking. A delicious and healthy addition to your meals and ready in just 5 minutes.
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Ingredients
- 235 g butter beans canned; drained weight
- 235 g cannellini beans canned; drained weight
- 1 red onion sliced
- 8 cherry tomatoes halved
- 6 sun-dried tomatoes diced
- 1 red bell pepper diced
- 8 kalamata olives halved
- 5 g fresh basil finely chopped
- 5 g fresh parsley finely chopped
- 2 tablespoon olive oil extra virgin
- 2 garlic cloves crushed
- 1 lemon juice only
- 60 ml red wine vinegar
- 1 teaspoon Dijon mustard
- 20 g parmesan finely grated
- 1 pinch sea salt
- 1 pinch ground black pepper
Instructions
- Slice the red onion, halve the cherry tomatoes and olives, dice the bell pepper and sun-dried tomatoes and finely chop the herbs.
- Put all of the beans into a large bowl and add the chopped salad items. Add the remaining ingredients.
- Give it all a really good mix and serve.
Notes
- Rinse the beans well when they come out of the can. This is to get the extra salt off them. Canned beans are great, but a little salty.
- Go easy on the dressing. You want it to be subtle, and not overpowering - so stick with the recipe.
- Make sure you mix it really well before serving, so that the dressing distributes well.
- Try to let the white bean salad sit for 30 minutes before serving, as it allows all the flavors to come together.
- Add some spice with diced jalapenoes.
Nutrition Information
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Serving
1portion
Calories
115kcal
(6%)
Carbohydrates
14g
(5%)
Protein
5g
(10%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
2mg
(1%)
Sodium
282mg
(12%)
Potassium
240mg
(7%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
687IU
(14%)
Vitamin C
33mg
(37%)
Calcium
71mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 115 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 115kcal | 6% |
| Carbohydrates | 14g | 5% |
| Protein | 5g | 10% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 2mg | 1% |
| Sodium | 282mg | 12% |
| Potassium | 240mg | 5% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 687IU | 14% |
| Vitamin C | 33mg | 37% |
| Calcium | 71mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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