White Bean and Vegetable Mix
A refreshing and colorful salad featuring tender white beans, crisp bell peppers, celery, and red onion, all tossed in a zesty, low-sodium lemon-herb dressing. Perfect as a light lunch or a healthy side.
For 4 servings
3 steps.
- 1
Step 1
- a.Prepare the salad base
- b.Rinse and drain the no-salt-added cannellini beans thoroughly to remove any excess starch.
- c.In a large bowl, combine the drained beans, diced red bell pepper, diced celery, and finely chopped red onion.
- 2
Step 2
- a.Make the low-sodium dressing
- b.In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, and minced garlic.
- c.Add the black pepper and the small amount of salt. Whisk again until the dressing is well combined and slightly emulsified.
- 3
Step 3
- a.Combine and serve
- b.Pour the dressing over the bean and vegetable mixture.
- c.Add the chopped fresh parsley and gently toss everything together until evenly coated.
- d.For the best flavor, let the salad sit for at least 10 minutes before serving to allow the flavors to meld.
- e.Serve chilled or at room temperature.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For a milder onion flavor, soak the chopped red onion in cold water for 10 minutes, then drain well before adding to the salad.
- 2This salad is great for meal prep. It will keep in an airtight container in the refrigerator for up to 3 days.
- 3Feel free to add other fresh herbs like dill or chives for more flavor without adding sodium.
- 4Serve this mix over a bed of lettuce, stuffed in a pita, or as a simple side dish for grilled chicken or fish.
- 5To add a bit of crunch, toss in some chopped cucumber or toasted sunflower seeds just before serving.
- 6If you don't have cannellini beans, chickpeas or navy beans are excellent substitutes.
Adapt it for your goals.
High protein
Add a can of drained, no-salt-added tuna or some chopped grilled chicken to make it a more substantial main course.
veganVegan
This recipe is already vegan! Just ensure you are using plant-based ingredients throughout.
quickQuick
Use a pre-made low-sodium vinaigrette instead of making your own to save time.
kid friendlyKid friendly
Add some sweet corn kernels and reduce the amount of red onion to make the flavor more appealing to children.
Why this is on our healthy list.
Rich in Plant-Based Protein
Cannellini beans are an excellent source of protein, which is essential for muscle repair and overall body function.
High in Dietary Fiber
The beans and vegetables provide a significant amount of fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Heart-Healthy Fats
Extra virgin olive oil is rich in monounsaturated fats, which are known to support cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins
Bell peppers and parsley are great sources of Vitamin C, an important antioxidant that supports the immune system.
Frequently asked questions
Yes, it's very healthy. It's packed with plant-based protein and fiber from the beans, and vitamins from the fresh vegetables. The olive oil provides healthy monounsaturated fats, and this version is specifically low in sodium.