Recipe for White Bean Salad with Lemon and Herbs

This is a delicious high-fiber, high-protein recipe that can let you experiment with new herbs if you’re not used to using fresh herbs. You can make this ahead of time to let the flavors mingle in the fridge for a few hours or overnight. Enjoy it the next day for an instant lunch at home or packed in a sack lunch. White beans like cannellini, Great Northern, and navy beans are all good in this recipe, but you can try other types like garbanzo beans (chickpeas) or pinto. 

Variations and Serving Suggestions

• Turn it into a two-bean salad by adding 1-2 cups of fresh or frozen cooked cut green beans
• Make it a larger and more filling meal by serving your white bean salad over a bed of spinach leaves or other leaves
• For extra protein, add 6-8 ounces of cooked shrimp or chicken, or 1-2 5-ounce cans of tuna
• If you don’t have a lemon, just use 3 tablespoons of red wine or white wine vinegar
• Give your salad Mediterranean flair with ingredients like quartered artichoke hearts, sliced olives, 3-4 ounces of feta cheese, and fresh or dried oregano
• Add 1-2 cup of chopped vegetables like tomatoes, cucumbers, zucchini, or broccoli
• Make it a meal-in-a-bowl by adding 1 ½ cups of a cooked whole grain like quinoa, brown rice, or whole-grain rotini or other pasta, 2 ounces of shaved parmesan or other cheese, and 2 cups of chopped raw or cooked vegetables
• Spread it on a whole-grain wrap and enjoy it with some grape tomatoes and fruit

Recipe for White Bean Salad with Lemon and Herbs:

Makes 4 servings

Ingredients:

• 1 can (15 oz) white kidney beans (cannellini beans), rinsed and drained
• 1 small red onion, finely chopped
• ¼  cup fresh parsley, chopped
• ¼ cup fresh mint leaves, chopped
• Zest and juice of 1 lemon
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste

‍Instructions:

• In a large bowl, combine the white kidney beans, chopped red onion, parsley, and mint.
• In a small bowl, whisk together the lemon zest, lemon juice, and olive oil.
• Pour the dressing over the bean mixture and toss gently to coat.
• Season with salt and pepper to taste.
• Let the salad sit for at least 10-15 minutes to allow the flavors to meld. Longer or overnight lets the flavors blend more. 
• Serve chilled or at room temperature.

Nutrition information per serving: calories: 150 kcal; total fat: 7 g; total carbohydrates: 18 g; sugar: 1 g; fiber: 5 g; protein: 7 g; sodium: 200 mg; cholesterol: 0 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES