This easy healthy white bean salad recipe comes together in about 8 minutes and 20 seconds and is delicious! It was recently my lunch and it really gave me the energy boost I needed to keep going with my day.
Now, you might be wondering, why beans? What happened to your favorite chickpeas? Well, I needed a change and also – some extra folic acid in my system. Folate is a really important nutrient not a lot of people consider when it comes to nutrition. And we need it, as in, it is crucial for DNA synthesis and repair (among other things). Therefore, we’ve got a healthy white bean salad recipe to make right now.
And for those obsessed with protein – this recipe’s got some of it as well. But besides protein and folate, this white bean salad is loaded with fresh nutrient-dense vegetables like leafy greens, cucumbers, tomatoes and healthy fats to help reduce inflammation and put your body on the right track. Just take a look at the ingredient list:
Ingredients For The White Bean Salad
White beans. If you’ve got time and are motivated – feel free to cook them yourself. If not, do what I did and use canned, rinsed and drained beans. They also do the job!
Leafy greens. We had some lettuce in the garden, as well as arugula and parsley, so that is what I used in the recipe. In general, try to use leafy greens that are in season (like spinach, cabbage or kale). Do not force yourself to eat cabbage when it’s not readily available (obviously talking to myself here!).
Tomatoes, scallions and cucumbers. Can’t seem to make a salad without them! They add the necessary flavor and crunch (the cucumbers) a good salad needs! I also threw in some jalapenos for heat and a little extra of vitamin C.
Mint and olives. For some additional flavor and saltiness!
Flax oil and lemon juice. So lately, I’ve really been making it a point to get enough omega-3’s into my diet on a daily basis. Not with supplements, but by eating right. And switching from olive oil to flax oil is a great, seamless change to make! Especially for salads – I don’t really notice a big difference in flavor. So if you’re dealing with inflammation – this can help over time.
How To Make The White Bean Salad
Time yourself while you’re making this healthy salad recipe with white beans – it’s super easy and fast! Like 8-10 minutes and you’ve got lunch.
All you need are some washed vegetables and rinsed and drained beans. Chop the vegetables, including the mint and the olives as thinly as you like, and add everything to a bowl. Then, squeeze in some lemon juice and pour a little bit of flax oil all over. Salt and pepper to taste and toss.
Have a taste and add more salt and pepper if needed, but that’s pretty much all – your healthy salad is ready!
Nutrition and Allergy Info
As mentioned in the intro, this salad is loaded with folic acid, as white beans are a great source. They’re also rich in iron, protein, zinc and fiber. But the vegetables we add to the salad are just as important, if not more important. Because they’re full of essential and non-essential antioxidants, as well as minerals, protein and fiber.
And flax oil? Well, it’s a great healthy fat to add to your diet. If you don’t have any at home, I highly suggest buying some. Make sure to store it in the fridge or any other cool and dark place.
This recipe is gluten-free, dairy-free, vegan, soy-free, nut-free, egg-free and grain-free.
More Healthy Salad Recipes
I really hope you enjoy this simple, healthy white bean salad whenever you decide to make it. For me, it was my lunch, but you can also choose to serve it as a side. I’ve been making a variation of this recipe a few times a week and it really makes me feel good. But if you need more healthy salad recipes, here are some good ones for you to try:
- 1 cup lettuce, chopped
- 1 tomato, thinly chopped
- 1 scallion, thinly chopped
- 2 tbsp olives, thinly chopped
- 1/2 cup white beans, canned, rinsed and drained
- 1 cucumber, thinly chopped
- 1/4 cup parsley, thinly chopped
- 1 cup arugula, thinly chopped
- 1 jalapeno, thinly chopped (optional)
- 1 tbsp flax oil
- 1 tbsp lemon juice (optional)
- salt and pepper to taste
- 2 tbsp fresh thinly chopped mint leaves
- Add all ingredients to a big bowl and toss well, adding salt and pepper to taste.
- Serve immediately.
Amount Per Serving: Calories: 377Total Fat: 17gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 902mgCarbohydrates: 48gFiber: 13gSugar: 9gProtein: 14g