Quick white bean salad

Discover a quick and refreshing white bean salad recipe that combines tender white beans, crunchy red pepper, zesty onion, and sun-dried tomatoes. Tossed with a light olive oil and lemon juice dressing, and sprinkled with fresh parsley and coriander leaves. Perfect for a healthy and flavorful meal!

  • 24 Feb 2025
  • Cook time 0 min
  • Prep time 10 min
  • 2 Servings
  • 10 Ingredients

Quick white bean salad

This quick white bean salad is a healthy, flavorful, and easy-to-make dish that is perfect for a light lunch or a side dish. Combining the creaminess of white beans with the crunch of fresh vegetables and the tanginess of lemon juice, this salad is sure to be a crowd-pleaser. Let's dive into creating this delicious salad that not only packs a punch of flavors but is also packed with nutrients.

Ingredients:

15 oz white beans
430g
1 onion
110g
1 red pepper
120g
3 tbsp olive oil
40g
1 tbsp lemon juice
16g
1/2 cup fresh parsley
30g
1 dash salt
0.40g
1 dash black pepper
1/10g
1 tbsp coriander leaves
4g
8 sun-dried tomatoes
16g

Instructions:

1. Prepare the Vegetables:
- Finely chop the onion.
- Dice the red pepper into small cubes.
- Chop the fresh parsley and coriander leaves.
- Chop the sun-dried tomatoes into small pieces.
2. Combine Ingredients:
- In a large mixing bowl, combine the drained and rinsed white beans, chopped onion, diced red pepper, and chopped sun-dried tomatoes.
3. Make the Dressing:
- In a small bowl, whisk together the olive oil and lemon juice until well combined.
4. Mix the Salad:
- Pour the dressing over the bean mixture.
- Add the chopped parsley and coriander leaves to the bowl.
5. Season:
- Season with a dash of salt and black pepper.
- Toss the salad gently to ensure all ingredients are evenly coated with the dressing and seasoning.
6. Serve:
- Let the salad sit for about 10 minutes at room temperature to allow the flavors to meld, or refrigerate if you prefer it chilled.
- Give it a final toss before serving.

Tips:

- Rinse and drain the white beans well.: This ensures that you remove any excess sodium from the canned beans and also improves the overall texture of the salad.

- Chop the vegetables uniformly.: Uniform chopping ensures even distribution of flavors in every bite and makes the salad visually appealing.

- Use fresh parsley and coriander.: Fresh herbs elevate the flavor of the salad, adding a burst of freshness and aroma.

- Let the salad sit for a while before serving.: Allowing the salad to sit for 10-15 minutes lets the flavors meld together, making it even more delicious.

- Adjust the seasoning to your taste.: Feel free to add more lemon juice, salt, or black pepper based on your preference. Tasting as you go helps in achieving the perfect flavor balance.

Your quick white bean salad is now ready to be enjoyed! This dish not only provides a burst of freshness but is also a great source of fiber and protein. Whether served on its own or as a side, it's a versatile option that can complement any meal. Enjoy your delicious and nutritious salad!

Nutrition Facts
Serving Size380 grams
Energy
Calories 360kcal18%
Protein
Protein 24g16%
Carbohydrates
Carbohydrates 70g19%
Fiber 18g45%
Sugar 10g10%
Fat
Fat 22g25%
Saturated 3.14g10%
Cholesterol 0.00mg-
Vitamins
Vitamin A 170ug19%
Choline 90mg17%
Vitamin B1 0.37mg31%
Vitamin B2 0.22mg17%
Vitamin B3 1.89mg12%
Vitamin B6 0.48mg28%
Vitamin B9 240ug60%
Vitamin B12 0.00ug0%
Vitamin C 110mg119%
Vitamin E 3.12mg21%
Vitamin K 270ug222%
Minerals
Calcium, Ca 240mg18%
Copper, Cu 0.78mg87%
Iron, Fe 10mg91%
Magnesium, Mg 170mg41%
Phosphorus, P 310mg25%
Potassium, K 1790mg53%
Selenium, Se 3.31ug6%
Sodium, Na 110mg7%
Zinc, Zn 3.53mg32%
Water
Water 260g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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