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White Bean Salad Recipe
Beans never tasted so good, this easy vegetarian White Bean Salad is a delicious healthy salad recipe.
Prep Time
20 mins
Cook Time
20 mins
Chilling Time
1 hr
Total Time
2 hrs 10 mins
Servings: 4 servings
Calories: 339 kcal
Course:
Side Dish , Salad , Appetizer
Cuisine:
Italian-American Fussion
Ingredients
- 3 cups cooked white beans (navy, cannellini or Great Northern beans)*
- 1-2 medium ripe firm tomatoes (seeded and chopped)
- 1/2 red onion (chopped)
- 1/2 cup sliced black olives
- 2-3 tablespoons fresh Italian parsley (finely chopped)
- 1/4 teaspoon dry basil or 4-5 fresh basil leaves (chopped)
*If using dried beans then soak about 1 1/2 cups of dried beans overnight (or 8 hours) in a large bowl of water, make sure the beans are well covered. Drain, rinse then cook in boiling water for about 45-60 minutes. Beans should be tender but not mushy.
FOR THE DRESSING
- 1/4 cup olive oil
- 1-2 tablespoons red wine vinegar (to taste, depends on the strength of the vinegar)
- 1-2 cloves garlic minced
- 1/2 teaspoon salt (or to taste)
- 1-2 dashes black pepper
- 3 tablespoons bean liquid
Instructions
- If you are using cooked dried beans or frozen then drain them but keep aside some liquid. If using canned beans then rinse them and drain well (keep some liquid).
Cup of Yum
FOR THE DRESSING
- In a small bowl whisk together the olive oil, wine vinegar, garlic, salt , pepper and the bean liquid. Set aside, (refrigerate the dressing if you are cooking the beans (dried or frozen). Stir it again before putting it together.
- In a large bowl, combine the beans, chopped tomatoes, onions, sliced black olives, chopped parsley and basil, then pour the dressing over the beans and gently combine. Cover and refrigerate for at least an hour or even overnight before serving.
Cup of Yum
Nutrition Information
Calories
339kcal
(17%)
Carbohydrates
36g
(12%)
Protein
14g
(28%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Sodium
565mg
(24%)
Potassium
837mg
(24%)
Fiber
10g
(40%)
Sugar
1g
(2%)
Vitamin A
491IU
(10%)
Vitamin C
7mg
(8%)
Calcium
135mg
(14%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 339
% Daily Value*
| Calories | 339kcal | 17% |
| Carbohydrates | 36g | 12% |
| Protein | 14g | 28% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Sodium | 565mg | 24% |
| Potassium | 837mg | 18% |
| Fiber | 10g | 40% |
| Sugar | 1g | 2% |
| Vitamin A | 491IU | 10% |
| Vitamin C | 7mg | 8% |
| Calcium | 135mg | 14% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.