Low Fat White Bean Salad
Light, refreshing, and brimming with flavor, this Low Fat White Bean Salad is a quick and healthy meal perfect for any occasion! Featuring protein-packed canned white beans, juicy cherry tomatoes, crisp cucumbers, and zesty red onion, this salad comes alive with a simple yet tangy dressing made from lemon juice, extra virgin olive oil, Dijon mustard, and minced garlic. Fresh parsley adds a fragrant herbaceous note to complete the dish. Ready in just 15 minutes with no cooking required, this heart-healthy salad is low in fat, vegetarian, and ideal for meal prep. Serve it chilled as a vibrant side dish, a wholesome snack, or a light lunch that will satisfy without weighing you down. Whether you're looking for a quick recipe for busy weekdays or a crowd-pleasing addition to your table, this Low Fat White Bean Salad is a must-try!
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Recipe Information
Ingredients
- 15 oz canned white beans (such as cannellini beans)
- 1 cup cherry tomatoes
- 1 medium cucumbers
- 0.25 cup red onion
- 2 tbsp parsley, fresh
- 2 tbsp lemon juice
- 1 tsp extra virgin olive oil
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
Drain and rinse the canned white beans under cold water. Set them aside in a large mixing bowl.
Slice the cherry tomatoes in halves, dice the cucumber into small chunks, and finely chop the red onion. Add these to the mixing bowl with the white beans.
Chop the fresh parsley finely and add it to the bowl for extra freshness and flavor.
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the bean and vegetable mixture and gently toss everything together to coat evenly.
Taste and adjust the seasoning if needed, adding a pinch more salt or pepper according to your preference.
Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld together.
Serve cold as a light meal, snack, or a side dish to complement your main course.
Nutrition Facts
Calories |
580 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2623 mg | 114% | |
| Total Carbohydrate | 86.2 g | 31% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 11.5 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1809 mg | 38% | |
*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.
