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!
- 04 Jun 2024
- Cook time 0 min
- Prep time 10 min
- 2 Servings
- 10 Ingredients
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:
Instructions:
- 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.
- In a large mixing bowl, combine the drained and rinsed white beans, chopped onion, diced red pepper, and chopped sun-dried tomatoes.
- In a small bowl, whisk together the olive oil and lemon juice until well combined.
- Pour the dressing over the bean mixture.
- Add the chopped parsley and coriander leaves to the bowl.
- 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.
- 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 Size | 380 grams |
| Energy | |
| Calories 360kcal | 14% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 70g | 19% |
| Fiber 18g | 45% |
| Sugar 10g | 10% |
| Fat | |
| Fat 22g | 25% |
| Saturated 3.14g | 10% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 170ug | 19% |
| Choline 90mg | 17% |
| Vitamin B1 0.37mg | 31% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 1.89mg | 12% |
| Vitamin B6 0.48mg | 28% |
| Vitamin B9 240ug | 60% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 110mg | 119% |
| Vitamin E 3.12mg | 21% |
| Vitamin K 270ug | 222% |
| Minerals | |
| Calcium, Ca 240mg | 18% |
| Copper, Cu 0.78mg | 0% |
| Iron, Fe 10mg | 91% |
| Magnesium, Mg 170mg | 41% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 1790mg | 53% |
| Selenium, Se 3.31ug | 6% |
| Sodium, Na 110mg | 7% |
| Zinc, Zn 3.53mg | 32% |
| Water | |
| Water 260g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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