Low Sodium White Bean Salad
Brighten up your meal with this healthy and flavorful Low Sodium White Bean Salad, a perfect choice for those watching their sodium intake without sacrificing taste. Packed with protein-rich unsalted white beans, crisp cucumber, juicy cherry tomatoes, and zesty red onion, this refreshing salad is elevated by a tangy homemade dressing featuring extra-virgin olive oil, fresh lemon juice, red wine vinegar, and a touch of garlic and oregano. Ready in just 15 minutes, this no-cook recipe is ideal for busy weeknights or as a colorful addition to any gathering. Serve it as a vibrant side dish or a light, satisfying lunch, and enjoy the fresh flavors that come together with minimal effort. Healthy, easy, and bursting with Mediterranean-inspired goodness, this low sodium recipe is a must-try!
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Recipe Information
Ingredients
- 15 ounces canned white beans (unsalted, rinsed and drained)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup fresh parsley, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 0.25 teaspoon ground black pepper (optional, to taste)
- 0.5 teaspoon dried oregano
Instructions
In a large mixing bowl, add the rinsed and drained white beans.
Add the halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped fresh parsley to the bowl.
In a small bowl, whisk together the olive oil, fresh lemon juice, red wine vinegar, minced garlic, ground black pepper (if using), and dried oregano to make the dressing.
Pour the dressing over the bean and vegetable mixture.
Gently toss the salad to coat all the ingredients evenly with the dressing.
Taste and adjust flavors as needed, keeping in mind the low sodium requirement. Additional lemon juice or herbs can be used for extra flavor.
Let the salad sit for 10-15 minutes before serving to allow the flavors to meld together.
Serve the salad as a side dish or a light lunch. Store leftovers in an airtight container in the refrigerator for up to 2 days.
Nutrition Facts
Calories |
864 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.9 g | 56% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 117 mg | 5% | |
| Total Carbohydrate | 96.3 g | 35% | |
| Dietary Fiber | 28.0 g | 100% | |
| Total Sugars | 14.4 g | ||
| Protein | 30.8 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 556 mg | 43% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 3278 mg | 70% | |
*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.
