Mediterranean Diet White Bean Salad Recipe Is High-Fiber & High-Protein (5 Minutes, 6 Ingredients) by Donna John

A five-minute Mediterranean white bean salad that's fast, filling, healthy and delicious? No, you're not dreaming! Filled with fiber, protein and nutrients like folate, magnesium, and vitamin B6, cannellini beans are a nutritional powerhouse that may help you with your weight loss goals. Plus, this bean salad is absolutely delicious!

Photo credit: Roxanne Goss

This easy high-protein and high-fiber white bean salad recipe can be thrown together in less than five minutes and uses items you already may have in your pantry. All I added to my white bean salad was a can of white beans (great northern beans or cannellini beans work great), Italian dressing (or use olive oil), a squeeze of fresh lemon juice, crushed red pepper flakes, chopped red onion and fresh herbs. But add whatever ingredients you like. Grape tomatoes would be a good one to toss in.

Photo credit: Donna John

Check out the health benefits of fiber and the health benefits of protein, both of which are in abundance in the heart-healthy Mediterranean diet. 

Serve this gluten-free, high-protein Mediterranean bean salad as a side dish with dinner or for lunch. For a complete meal, add a can of tuna or salmon.

Cuisine: Mediterranean
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Servings: 2 

Ingredients

• 14 ounces (1 can) cannellini beans or great northern beans, drained and rinsed
• olive oil or Italian dressing, to taste
• lemon juice, to taste
• crushed red pepper flakes, to taste
• 2 - 3 tablespoons chopped red onion
• fresh or dried herbs, chopped

Here's how to make it:

1. Put the beans, red onion, herbs and grape tomatoes in a bowl. Toss gently to combine. (I used fresh basil and rosemary, but any fresh or dried herb would work.)
2. Drizzle on olive oil or Italian dressing, add a squeeze of lemon and some crushed red pepper. Season with salt and pepper. Serve as is or on a bed of lettuce. Store the salad in an airtight container in the fridge for up to five days.

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