5.0 from 3 votes
Tuscan Bean Salad
Have you bean looking for some protein packed lunch ideas? Here are two pulse based recipes that are great for getting your protein and fibre in!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6 servings
Calories: 501 kcal
Course:
Main Course , Salad
Cuisine:
International
Ingredients
- 15 oz dry white navy bean
- 1 green pepper sliced
- 1 red pepper sliced
- 1 yellow pepper sliced
- 1/2 red onion sliced
- 2 garlic cloves diced very finely
- 1 lemon juice
- 6 oz prosciutto
- 6 oz Asiago cheese or cheese of your choice
- splash of olive oil
- For the baggy: 2 pieces of parsley bay leaf, cloves, black peppercorn
Instructions
- Start off by soaking your beans overnight. (Alternative: use a quick soak method or use canned beans).
- Place beans in a pot of water with at least 1 inch of water above the beans.
- In a cheese cloth, make a little baggy with 2 pieces of flat parsley sprigs, bay leaf, clove, and crushed black peppercorn and place in the pot of beans to simmer.
- While the beans are simmering on medium heat, slice up the peppers, onions, and garlic.
- Once the beans are ready, throw out the baggy of herbs and peppercorn, drain, and let the beans cool.
- While the beans are cooling, shred your cheese into the bowl containing the vegetables.
- Once the beans have cooled, add the beans into the bowl, pour in a splash of olive oil.
- Add some of the juice from the lemon onto the beans and season with salt and pepper.
- For the prosciutto, slice it up and add it when you are ready to serve.
Cup of Yum
Notes
- The prep time does not include the bean soaking. It is up to you as to what method you'd like to use.
Nutrition Information
Serving
6servings
Calories
501kcal
(25%)
Carbohydrates
51g
(17%)
Protein
30g
(60%)
Fat
21g
(32%)
Saturated Fat
9g
(45%)
Cholesterol
38mg
(13%)
Sodium
648mg
(27%)
Potassium
1079mg
(31%)
Fiber
19g
(76%)
Sugar
5g
(10%)
Vitamin A
965IU
(19%)
Vitamin C
88.2mg
(98%)
Calcium
453mg
(45%)
Iron
4.6mg
(26%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 501
% Daily Value*
| Serving | 6servings | |
| Calories | 501kcal | 25% |
| Carbohydrates | 51g | 17% |
| Protein | 30g | 60% |
| Fat | 21g | 32% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 38mg | 13% |
| Sodium | 648mg | 27% |
| Potassium | 1079mg | 23% |
| Fiber | 19g | 76% |
| Sugar | 5g | 10% |
| Vitamin A | 965IU | 19% |
| Vitamin C | 88.2mg | 98% |
| Calcium | 453mg | 45% |
| Iron | 4.6mg | 26% |
* Percent Daily Values are based on a 2,000 calorie diet.