Moosewood White Bean and Tomato Salad

Nutriscore Rating: 86/100

Bright, fresh, and bursting with Mediterranean flavors, this Moosewood White Bean and Tomato Salad is a quick and wholesome recipe perfect for any occasion. Featuring tender white beans, juicy plum tomatoes, and aromatic herbs like parsley and basil, this vibrant salad is elevated with a zesty dressing of extra virgin olive oil, red wine vinegar, and minced garlic. Ready in just 15 minutes with no cooking required, it's an effortless side dish or light main that's both nutritious and delicious. Serve it chilled or at room temperature, optionally atop a bed of mixed greens for a delightful, textural contrast. Packed with protein, fiber, and refreshing flavors, this recipe is a must-have for summer gatherings, meal prep, or healthy weeknight dinners.

Recipe Information

• Prep Time: 15 min
• Cook Time: N/A
• Total Time: 15 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

11 items

• 15 oz canned white beans (e.g., cannellini or great northern beans), drained and rinsed
• 2 cups plum tomatoes, diced
• 0.5 cup red onion, finely chopped
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh basil, chopped
• 3 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar
• 2 cloves garlic, minced
• 0.5 tsp salt
• 0.25 tsp black pepper, freshly ground
• 4 cups mixed greens (optional, for serving)

📝 Instructions

7 steps

1. Drain and rinse the canned white beans thoroughly, then place them in a large mixing bowl.

2. Add the diced plum tomatoes, finely chopped red onion, chopped parsley, and chopped basil to the bowl.

3. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, salt, and freshly ground black pepper to make the dressing.

4. Pour the dressing over the bean and vegetable mixture. Toss gently to combine, ensuring all ingredients are well-coated with the dressing.

5. Adjust seasoning as needed, adding more salt or pepper to taste.

6. Cover the salad and refrigerate for at least 15 minutes to allow the flavors to meld. (Optional but recommended.)

7. Serve chilled or at room temperature. If desired, serve over a bed of mixed greens for a heartier dish.

Nutrition Facts

1 serving (519.0g)

Calories		303
% Daily Value*
Total Fat		10.9 g	14%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0.0 g
Cholesterol		0 mg	0%
Sodium		486 mg	21%
Total Carbohydrate		38.4 g	14%
	Dietary Fiber	13.5 g	48%
	Total Sugars	6.2 g
Protein		15.0 g	30%
Vitamin D		0.0 mcg	0%
Calcium		293 mg	23%
Iron		7.3 mg	40%
Potassium		1472 mg	31%

*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.

Source of Calories

Fat: 401 cal (32.0%%)

Protein: 239 cal (19.1%%)

Carbs: 614 cal (48.9%%)