Heart-Healthy White Bean Salad
Light, refreshing, and packed with nutrients, this Heart-Healthy White Bean Salad is the perfect addition to your lunch or dinner table. Featuring tender white beans, juicy cherry tomatoes, crisp cucumber, and aromatic parsley, this no-cook recipe bursts with color and flavor while being rich in plant-based protein and fiber. A zesty homemade dressing made from olive oil, fresh lemon juice, red wine vinegar, and garlic ties it all together for a simple yet satisfying dish. Ready in just 15 minutes, this customizable salad can be served as a standalone meal, a vibrant side dish, or atop baby spinach or arugula for extra greens. Ideal for clean eating and Mediterranean diet enthusiasts, this wholesome recipe offers a quick and delicious way to prioritize your heart health.
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Recipe Information
Ingredients
- 15 oz canned white beans (such as cannellini or navy beans), rinsed and drained
- 1.5 cups cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup parsley, finely chopped
- 2 tbsp extra virgin olive oil
- 2 tbsp lemon juice, freshly squeezed
- 1 tbsp red wine vinegar
- 1 clove garlic, minced
- 0.25 tsp ground black pepper
- 0.125 tsp salt (optional, to taste)
- 1 cup baby spinach or arugula (optional, for serving)
Instructions
In a large mixing bowl, combine the rinsed and drained white beans, halved cherry tomatoes, diced cucumber, finely chopped red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, black pepper, and salt (if using) to create the dressing.
Pour the dressing over the salad ingredients and gently toss to combine, ensuring everything is evenly coated.
Taste the salad and adjust seasoning if needed by adding a pinch more salt or pepper.
Optional: Serve the salad over a bed of baby spinach or arugula for added greens and nutrition.
Chill in the refrigerator for 15 minutes before serving for enhanced flavor, or serve immediately.
Nutrition Facts
Calories |
735 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 833 mg | 36% | |
| Total Carbohydrate | 93.7 g | 34% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 14.0 g | ||
| Protein | 30.7 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 463 mg | 36% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 3082 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
