Healthy White Bean Salad Recipe
created by
Sanne D. 07/16/2024
"Italian panzanella salad with white beans for protein"
"And a great start to this weeks dinner goal as well! The salad sounds delicious hope you enjoyed it."
See commentsIngredients
- 1 can (15 oz) white beans, drained and rinsed
- 2 cups cherry tomatoes, halved
- 1 cucumber, diced
- 1 small red onion, thinly sliced
- 2 cups whole grain bread, cubed
- 2 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 cups fresh spinach (optional for added fiber)
Instructions
- In a large bowl, combine the white beans, cherry tomatoes, cucumber, red onion, and spinach (if using).
- In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Add the cubed bread and toss again until the bread is well coated.
- Serve immediately or let it sit for 10 minutes to allow the flavors to meld.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 10g |
| Carbohydrates | 36g |
| Fiber | 8g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy White Bean Salad is rich in protein from the white beans, which helps keep you full and satisfied. The fresh vegetables provide essential vitamins and minerals, while the whole grain bread adds fiber, promoting digestive health. This dish fits well into Mediterranean and plant-based diets, making it a versatile option for various eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light vinaigrette dressing for extra flavor.
- Serve alongside grilled chicken or fish for added protein.
- Enjoy with a glass of sparkling water with lemon for a refreshing drink.
Recipe Variations and Adjustments
white bean salad recipe
Keep the base ingredients the same but add a squeeze of lemon juice for brightness.
cucumber tomato salad recipe
Focus on increasing the cucumber and tomato ratio, reducing the bread, and adding a light lemon vinaigrette.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. Just add the bread right before serving to keep it crunchy.
Is this salad suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
Can I add other vegetables?
Yes, feel free to add any seasonal vegetables you enjoy, such as bell peppers or zucchini.
How can I make this salad vegan?
This recipe is already vegan-friendly, as it contains no animal products.
What can I use instead of olive oil?
You can use avocado oil or a light vinaigrette if you prefer.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy White Bean Salad Recipe for its vibrant flavors and nutritional benefits. Packed with protein and fiber, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. This salad is not only easy to prepare but also perfect for meal prep, allowing you to enjoy a healthy meal on the go. With fresh vegetables and hearty bread, it feels indulgent while being a wholesome option for lunch or dinner. Enjoy the refreshing taste and the peace of mind that comes with making a healthy choice!
Recipe created by Fitmate Coach; inspired by Sanne D.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Italian panzanella salad with white beans for protein"
"And a great start to this weeks dinner goal as well! The salad sounds delicious hope you enjoyed it."