High-Fiber Creamy Mediterranean White Bean Salad Recipe (20 Minutes) by 30Seconds Food
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Looking for a fresh new salad or healthy side dish for your next get-together? You just found it! This creamy white bean salad with vegetables is a "super easy, bright, fresh side dish for those backyard parties and barbecues happening this season!" says Rachel Maser, mom of four and founder/creator of the clean eating blog Clean Food Crush®. "I love that this salad only gets tastier a few hours later because the flavors have time to meld into each other, which makes for the best type of dish for get-togethers."
Here is your shopping list for this gluten-free, high-fiber and high-protein Mediterranean-inspired salad recipe: white beans, mini seedless cucumbers, red onion, cherry tomatoes, yellow bell pepper, pitted olives, fresh parsley, fresh dill and freshly shaved Parmesan cheese. Read about the health benefits of white beans, the health benefits of cucumbers, the health benefits of tomatoes and the health benefits of bell peppers.
Rachel suggests making this healthy cold vegetable salad hours in advance so you actually get to relax and enjoy your company. "It also makes for an excellent next-day lunch solution," Rachel says. Serve this healthy salad as a side dish with any dinner or as a main vegetarian lunch or dinner.
Cuisine: Mediterranean / American
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Servings: 8
Ingredients
Salad
- 30 ounces (2 cans) white beans, rinsed well and drained
- 8 mini seedless cucumbers, sliced
- 1 small red onion, finely diced
- 2 cups ripe cherry tomatoes, halved
- 1 yellow bell pepper, seeded and diced
- 1/2 cup pitted olives, halved
- 1 bunch fresh parsley, chopped (about 1/4 to 1/3 cup), or to taste
- 1/2 bunch fresh dill, chopped (about 1/4 cup), or to taste
- 1/3 cup freshly shaved Parmesan cheese
Dressing
- 1/4 cup mayonnaise (homemade mayonnaise or good-quality store-bought)
- 2 large garlic cloves, pressed
- zest and juice of 1 large lemon
- 1 tablespoon white wine vinegar, red wine vinegar or apple cider vinegar
Here's how to make it:
- Put the white beans into a large mixing bowl. Add the chopped vegetables and herbs. Stir in the Parmesan cheese. (Use whatever type of white beans you like. Cannellini and great northern are good choices.)
- To make the dressing, put the ingredients into a small jar and shake to emulsify. (You could also whisk together in a bowl.) Pour the dressing over the salad and toss to combine. Season with salt and black pepper, if desired.
- Refrigerate the salad for at least 15 minutes to allow the flavors to combine. Toss again and serve. (This colorful, nutritious salad can easily be doubled or tripled for larger families or get-togethers. This salad is best enjoyed the day of making, but stays good in an airtight container in the refrigerator for two days.)
Recipe and photo courtesy of Clean Food Crush®.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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