Are you ready to whip up a dish that’s not only healthy but also bursting with flavor? Let’s dive into this easy white bean salad recipe! It’s a delightful mix of creamy beans, fresh herbs, and a tangy dressing that will leave you craving more. Whether you’re looking for a light lunch, a side dish, or something quick to throw in a wrap, this salad has got you covered. Let’s get started!
You can view a full collection of my white bean recipes here.
Benefits of White Beans
White beans are not just delicious; they are packed with a multitude of health benefits that make them a great addition to any diet. Here are some of the key advantages:
- Rich in Protein and Fiber: White beans are an excellent source of plant-based protein and dietary fiber, which are essential for muscle growth, digestion, and maintaining a feeling of fullness, helping with weight management.
- Loaded with Nutrients: These beans are rich in essential vitamins and minerals, including iron, potassium, magnesium, and folate. These nutrients are crucial for maintaining healthy blood pressure, heart function, and overall cellular health.
- Heart Health: The high fiber content in white beans can help lower cholesterol levels, reducing the risk of heart disease. Additionally, their potassium and magnesium content supports healthy blood pressure levels.
- Antioxidant Properties: White beans contain antioxidants that help protect your cells from damage caused by free radicals. This can contribute to reducing the risk of chronic diseases and promoting overall longevity.
- Supports Digestive Health: The fiber in white beans aids in digestive health by promoting regular bowel movements and supporting a healthy gut microbiome.
Incorporating white beans into your diet can enhance your meals with both nutrition and flavor, making them a versatile and beneficial ingredient to include in your recipes.
Ingredients & Substitutions
When it comes to ingredients, simplicity is key. Here’s what you need and some substitutions you can consider:
- 1 19oz can white beans, rinsed and drained
- 3 small green onions, chopped
- 1 sprig fresh dill, finely chopped
Dressing:
- 2 tsp vegan mayo or tahini (for a dairy-free option)
- 1 heaping tsp Dijon mustard
- 1-2 tbsp red wine vinegar (white or apple cider vinegar also works)
- Salt & pepper to taste
Substitution Tips:
- Beans: Cannellini beans or navy beans can be used as alternatives.
- Herbs: Fresh parsley or chives can replace dill.
- Vinegar: Lemon juice can be used for a different tang.
Helpful Tools
To make this recipe a breeze, here are some handy tools you’ll need:
- Medium Mixing Bowl: Perfect for tossing all the ingredients together.
- Kitchen Scissors: Ideal for quickly chopping green onions and dill.
- Measuring Spoons: For precise measurements of the dressing ingredients.
- Salad Serving Bowl or Plate: To present your salad beautifully.
How to Make the White Bean Salad Recipe
Let’s get into the nitty-gritty of making this delicious salad!
Combine the Base Ingredients: In a medium mixing bowl, add the rinsed white beans, vegan mayo, Dijon mustard, red wine vinegar, salt, and pepper. Give everything a good toss until well combined.
Add Fresh Herbs: Chop the dill and green onions. To save time, use kitchen scissors to cut them directly over the bowl. Toss gently to mix them in with the beans.
Serve and Enjoy: Your salad is ready!
Serve it as a side dish, or get creative by adding it to wraps or on a slice of toast. Enjoy the fresh flavors and creamy texture!
Tips & Tricks
- For Extra Flavor: Let the salad sit in the fridge for about 30 minutes before serving. This allows the flavors to meld together beautifully.
- Texture Variations: If you prefer a chunkier salad, leave some beans whole while mashing others slightly.
- Make It a Meal: Add some chopped veggies, avocado, or even some feta cheese for a more filling dish.
Frequently Asked Questions (FAQs)
Absolutely! Just be sure to soak and cook the beans until tender before using them in the recipe.
You can use tahini, plain Greek yogurt, or even mashed avocado for a creamy texture.
Store it in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop over time.
Easy White Bean Salad Recipe
Ingredients
- 1 19oz can white beans, rinsed and drained
- 3 small green onions
- 1 sprig fresh dill
Dressing
- 2 tsp vegan mayo or tahini
- 1 heaping tsp dijon mustard
- 1-2 tbsp red wine vinegar (white or apple cider also works)
- salt & pepper to taste
Instructions
- In a medium mixing bowl add the white beans, vegan mayo, dijon, red wine vinegar, salt and pepper. Toss to combine.
- Next add your chopped dill and green onions. I like to cut them right over the bowl with some kitchen scissors to save time.
- Toss gently, serve and enjoy! This can be enjoyed as a side salad but is also delicious in a wrap with some lettuce or on a slice of toast.
Notes
Nutrition
Conclusion: White Bean Salad Recipe
There you have it, a simple, healthy, and utterly delicious white bean salad recipe that’s perfect for any occasion. Whether you’re serving it as a side dish, enjoying it in a wrap, or simply munching on it with some toast, this salad is sure to become a favorite in your recipe rotation. It’s quick, easy, and packed with flavors that are bound to brighten your day. Give it a try and let us know what you think!
This was so easy to make and so delicious! I had some fresh dill from the garden and some canna white beans and this was actually made in three minutes, which was very impressive thank you.
Thank you so much Christine! The fresh dill from your garden sounds AMAZING! and I’m so glad you loved this fast and easy recipe!
For how simple this white bean salad was and quick and easy it was super delicious. I did not expect it to turn up this nice! Thanks for the great recipe ideas loving them.
Thank you so much and SAME when I first made it I had no idea it would be so good! So happy you loved it too 🙂
Love dill and perfect for how quickly it came together, please post more 5 minute or less recipes please ☺️
I’m so glad you loved the dill flavor and how quickly it came together!
You’re right, 5-minute recipes are lifesavers. I always try to release a mix of easy and complex recipes, so there’s something for everyone. Keep an eye out for more quick and easy meals!