Heart-Healthy White Bean Salad

Bright, fresh, and utterly satisfying, this Heart-Healthy White Bean Salad is a nutrient-packed dish that's perfect for any occasion. Featuring creamy cannellini or navy beans, juicy cherry tomatoes, crisp cucumber, and a zesty parsley-infused vinaigrette made with extra virgin olive oil, freshly squeezed lemon juice, and red wine vinegar, this salad is as wholesome as it is flavorful. Ready in just 15 minutes with no cooking required, it’s an ideal option for quick lunches, light dinners, or meal prepping. Serve it on its own or atop a bed of baby spinach or arugula for an extra boost of greens. Bursting with fiber, antioxidants, and heart-smart ingredients, this easy white bean salad is a guilt-free way to satisfy your appetite while supporting your health.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 15 oz canned white beans (such as cannellini or navy beans), rinsed and drained
• 1.5 cups cherry tomatoes, halved
• 1 medium cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup parsley, finely chopped
• 2 tbsp extra virgin olive oil
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp red wine vinegar
• 1 clove garlic, minced
• 0.25 tsp ground black pepper
• 0.125 tsp salt (optional, to taste)
• 1 cup baby spinach or arugula (optional, for serving)

Directions

Step 1

In a large mixing bowl, combine the rinsed and drained white beans, halved cherry tomatoes, diced cucumber, finely chopped red onion, and parsley.

Step 2

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, black pepper, and salt (if using) to create the dressing.

Step 3

Pour the dressing over the salad ingredients and gently toss to combine, ensuring everything is evenly coated.

Step 4

Taste the salad and adjust seasoning if needed by adding a pinch more salt or pepper.

Step 5

Optional: Serve the salad over a bed of baby spinach or arugula for added greens and nutrition.

Step 6

Chill in the refrigerator for 15 minutes before serving for enhanced flavor, or serve immediately.

Nutrition Facts

Serving size	1048.3 grams (1048.3g)

Amount per serving	% Daily Value*
Calories	735

Total Fat 31.10g	40%
Saturated Fat 4.20g	21%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 833mg	36%
Total Carbohydrate 93.70g	34%
Dietary Fiber 27.60g	99%
Total Sugars 14.00g
Protein 30.70g	61%

Vitamin D 0IU	0%
Calcium 463mg	36%
Iron 18mg	97%
Potassium 3082mg	66%

*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: 36.0%

Protein: 15.8%

Carbs: 48.2%