Garden Cannellini Bean Salad
Cannellini beans tossed with garden vegetables in a light dressing — 13.8 g of protein, served cold.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Garden cannellini bean salad: white beans tossed with chopped tomato, cucumber, yellow pepper, green onion and slivered almonds in a light dressing of olive oil, white wine vinegar, apple juice and a no-salt tomato-basil seasoning. About 314 calories a serving with 14 g protein and 12 g fibre, served cold on a romaine leaf.
Rinse the beans well and let them drain while you chop; wet beans dilute the dressing. Toss the beans with the dressing first and let them sit ten minutes to absorb it, then fold in the vegetables so they stay crisp.
The salad keeps two days in the fridge and is better after an hour. Add the almonds at serving time so they stay crunchy. It travels well for lunch.
Ingredients
- Beans (Cannellini, Canned)1/2 cup low-sodium cannellini beans, drained and rinsed (131 g)
- Tomato (Roma)1/2 medium tomato, coarsely chopped (62 g)
- Lettuce (Romaine)1 large romaine leaf
- Apple Juice2 tablespoons apple juice (31 g)
- Cucumber3 tablespoons cucumber, peeled and chopped (25 g)
- Peppers (Bell)2 tablespoons yellow bell pepper, chopped (19 g)
- Almonds (Raw, Unsalted)2 tablespoons slivered almonds (14 g)
- Green Onion2 tablespoons green onion, sliced (13 g)
- Olive Oil (Extra Virgin)3/4 teaspoon olive oil (3.4 g)
- White wine vinegar1/2 teaspoon
- Tomato basil garlic seasoning blend, no salt3/4 teaspoon
- Rinse and drain the beans thoroughly before dressing.
- Dress the beans first and let them stand ten minutes, then add the vegetables.
- Add the almonds just before serving.
- Keeps two days refrigerated; stir before serving.
- Contains: tree nuts (almonds).
- For nut-free, use toasted sunflower or pumpkin seeds.
Method
- Wash your hands and all surfaces before you start.
- Whisk the olive oil, vinegar, apple juice and seasoning blend together in a small bowl.
- Toast the slivered almonds in a small dry pan over medium heat until golden, then tip them onto a plate to cool.
- Put the beans, tomatoes, cucumber, bell pepper, green onions and cooled almonds in a medium bowl.
- Pour the dressing over and toss until everything is coated.
- Refrigerate until ready to serve.
- To serve, lay the lettuce leaf on a plate and spoon the salad on top.
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