December 7, 2021

Fantastic White Bean Tuscan Salad

New recipe alert!

I absolutely love this simple bean salad because it’s easy to prepare, it’s light and flavorful, annnnd nutrient-dense! Try this white bean tuscan salad! You won’t regret it! This recipe can be used as a side for a meal, as a dip, or as an addition to a mixed-green salad. 

 

Let’s talk about the star of this White Bean Tuscan Salad, the white beans. White beans are a great source of protein and fiber. They’re also an excellent dietary option for those with diabetes or heart disease because they have low glycemic index levels.

In case you haven’t heard that term, check out our article where we explain what glycemic index means.

White beans, like most legumes, are very affordable. They also contain substantial amounts of magnesium, which helps to regulate blood sugar levels as well as lower high cholesterol. I mean… should I keep going?

The best thing about white beans is that you can eat them in a variety of ways: soup, salad topping, side dish- the possibilities are endless! You’ll never run out of new recipes to try even if your diet becomes tiresome from eating the same foods over and over again.

This recipe also includes the juice of one lemon. If you have taken a peak at our recipes, you might not be surprised to see lemons on the ingredient list. Our Lemon Turmeric Cake has been taste-tested and loved by many friends and family! Lemons are very nutritious and they pack a wonderful fresh flavor that makes the whole dish come alive!

Lemons are a rich source of vitamin C, which is a powerful antioxidant that can help protect the body from inflammation. Lemons also contain potassium, making them an excellent choice for people watching their salt intake. 

White bean tuscan salad
Print Recipe
5 from 1 vote

White Bean Tuscan Salad

Prep Time5 mins
Cook Time5 mins
Course: Salad
Cuisine: Mediterranean
Keyword: White bean tuscan salad
Servings: 6 people
Author: Catalina Ruz Gatica, MS, RDN, LDN

Equipment

  • Cooking pan

Ingredients

  • 1 can Great Northern Beans or any white bean
  • 2 cups Cherry Tomatoes halved or quartered
  • 1/4 cup Onion diced
  • 1/3 cup Cilantro chopped
  • 3 cloves Garlic minced
  • 1/2 Lemon juiced
  • 1 tbsp Olive oil extra virgin
  • Salt to taste

Instructions

  • In a cooking pan, cook diced onions in olive oil until they are translucent. Add garlic and cook for 2 minutes
  • Add white beans and lemon juice. Cook until soft, 3-4 minutes
  • Remove from heat and add tomatoes, cilantro, and salt
  • Enjoy!

White Bean Tuscan Salad Notes

White beans: There are several types of white beans. The most common type of white beans are called cannellini beans. I used Great Northern white beans because I like their nutty flavor a little more. You are welcome to use any type! If you’re using canned beans, be sure to rinse them thoroughly. 

Lemon: I recommend sticking to fresh lemon and not substituting for lime or that fake ishh.

Salt: I don’t recommend using a lot of salt here. The white beans have a wonderful delicate flavor on their own, but mixing it with garlic, onion, and lemon makes them pop! They do not require much salt, if at all. Therefore, if you’re watching your salt intake, skip the salt and see if you miss it. I sure didn’t! 

Cilantro: If you don’t like cilantro, I recommend substituting it for the green portion of green onions. It will add more flavor to this dish.  

 

Steps: White Bean Tuscan Salad

  1. In a cooking pan, cook diced onions in olive oil until they are translucent. Add garlic and cook for 2 minutes

 

Onions and garlic for white bean tuscan salad

 

2. Add white beans and lemon juice. Cook until soft, 3-4 minutes

White beans and lemon for white bean tuscan salad

 

3. Remove from heat and add tomatoes, cilantro, and salt

White beans with tomato and cilantro for white bean tuscan salad

 

 

 

And that’s it!!! Enjoy!

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I am a Registered Dietitian (RD) based in Chicago, IL. I have worked in various clinical settings including dialysis, ICU, and NICU. I am bilingual and love my Spanglish speaking peeps!

2 Comments

  1. Lisa Bell January 10, 2022 at 7:22 pm - Reply

    5 stars
    Yum! This was a very tasty and healthy dish. Thanks so much for always sharing healthy AND delicious meals. Happy New Year from one of your biggest fans! :)

    • Catalina Ruz Gatica, MS, RDN, LDN January 11, 2022 at 12:46 pm - Reply

      Ah! So glad you liked it! Makes us SOO HAPPY!!

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