White Bean Salad is a delicious, nutritious dish that combines hearty white beans with fresh, vibrant vegetables and a tangy dressing. It’s a versatile salad that can be served as a light meal or as a side dish to complement other main courses. The beans provide a satisfying texture and protein, while the fresh vegetables like cucumber, tomatoes, and bell peppers add crunch and flavor. Olive oil and lemon juice bring a Mediterranean touch, making this salad both refreshing and filling. Perfect for meal prepping, it’s easy to make ahead and can be enjoyed cold or at room temperature. This Turkish-inspired version is simple, yet full of bold flavors!
Ingredients:
1 cup dried white beans (such as cannellini or navy beans)
1 medium onion, finely chopped
2 medium tomatoes, diced
1 cucumber, diced
1 red bell pepper, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup extra virgin olive oil
2 tablespoons lemon juice
1 tablespoon red wine vinegar (optional, for extra tanginess)
1/2 teaspoon ground cumin (optional, for added flavor)
Salt and pepper, to taste
1/2 teaspoon dried oregano (optional)
Instructions:
Cook the Beans:
Soak the dried beans in plenty of water overnight. Drain them before cooking.
In a large pot, add the soaked beans and cover them with fresh water.
Bring to a boil, then lower the heat and simmer for 45 minutes to 1 hour, or until the beans are tender. Skim off any foam that forms during cooking.
Drain the beans and set aside to cool.
Prepare the Salad:
While the beans are cooking or cooling, chop the onion, tomatoes, cucumber, and red bell pepper into small, bite-sized pieces.
Place all of the chopped vegetables (onion, tomatoes, cucumber, and bell pepper) into a large bowl.
Make the Dressing:
In a small bowl or jar, whisk together the olive oil, lemon juice, vinegar (if using), cumin, oregano, salt, and pepper.
Assemble the Salad:
Once the beans have cooled down to room temperature, add them to the vegetable mixture.
Pour the dressing over the beans and vegetables, then toss everything gently to combine.
Finish and Serve:
Add chopped parsley for a fresh burst of flavor.
Let the salad sit in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a side dish or light main meal.
Enjoy your White Bean Salad! It pairs beautifully with grilled meats, pita, or as part of a mezze spread.
conclusion:
White Bean Salad is a wholesome and versatile dish that combines the goodness of protein-packed white beans with the refreshing crunch of fresh vegetables. With its Mediterranean-inspired flavors from olive oil, lemon, and herbs, it’s a perfect addition to any meal. Whether served as a light lunch, a side dish, or part of a larger spread, this salad is not only delicious but also a great way to incorporate healthy ingredients into your diet. Its simplicity and flexibility make it a go-to recipe for anyone looking to enjoy a tasty, satisfying, and nutritious dish!
Nutrition:
Calories: 250-300 kcal
Protein: 15-17 grams
Fiber: 10-12 grams
Fat: 14-18 grams (mainly from olive oil)
Carbohydrates: 30-35 grams
Sodium: 150-200 mg (depends on the salt used)
Vitamins: High in Vitamin C and A
Minerals: Good source of iron and potassium