A simple but deliciously fresh summer Cannellini Bean Salad with only 5 main ingredients (plus an unbelievably tasty dressing), which is perfect as a main or a side.
This Cannellini Bean Salad (with Sun-dried Tomato) is amazingly fresh and zingy, coming together in under 10 minutes. The best part – it requires no cooking at all! It’s fabulous as a side dish or even as a main with a hunk of warm crusty bread and butter. It also keeps well for as leftovers and works perfectly as meal prep.
Can You Eat Cold Cannellini Beans?
Yes, you can eat cold cannellini beans. They are often used in salads, dips, and other cold dishes.
If you’re using canned cannellini beans, be sure to drain and rinse them thoroughly before adding them to your cold dishes. This helps remove excess sodium and any canning liquid that might affect the taste or texture of your dish.
Here’s How To Make My Cannellini Bean Salad
If you’re going to make my delicious cannellini bean salad (with sundried tomatoes), you’ll need the following ingredients:
For The Salad:
- Cannellini Beans (800 grams): These are the main protein and fiber source in the salad. They provide a creamy texture and a neutral flavor that can absorb the flavors of the other ingredients and the dressing.
- Red Onion (1/2 finely diced): Red onion adds a sharp and slightly spicy flavor to the salad. It provides a crunchy texture and a pop of color. Onions also bring a hint of sweetness when finely diced.
- Sun-Dried Tomatoes (1/3 cup chopped): Sun-dried tomatoes are intensely flavorful and slightly tangy. They add a concentrated tomato taste and a chewy texture to contrast with the beans.
- Fresh Mint (handful roughly chopped): Mint brings a refreshing and aromatic element to the dish. Its cool, slightly sweet flavor complements the earthiness of the beans and adds brightness to the salad.
- Fresh Basil (handful roughly chopped): Basil adds a sweet and slightly peppery note. Its aroma and slightly anise-like flavor contribute depth to the salad.
For The Dressing:
- Extra Virgin Olive Oil (1/4 cup): Olive oil serves as the base of the dressing, providing richness and a smooth mouthfeel. It also helps bind the flavors of the salad together.
- Garlic (1 clove crushed): Garlic imparts a pungent and savory flavor to the dressing. It adds depth and complexity to the overall taste.
- Lemon Juice (1/2 lemon): Lemon juice adds acidity and brightness, enhancing the flavors of the other ingredients. It also helps balance the richness of the olive oil.
- White Wine Vinegar (1 tsp): White wine vinegar adds tanginess and a mild fruitiness to the dressing. It enhances the overall flavor profile and contributes to the salad’s balance.
- Maple Syrup (1-2 tsp, adjust to taste): Maple syrup provides a touch of sweetness to counteract the acidity and enhance the natural sweetness of the ingredients. It also contributes a subtle caramelized flavor.
- Salt & Pepper (adjust to taste): Salt enhances the flavors of all the ingredients, while pepper adds a hint of spiciness and warmth.
Cannellini Bean & Sun-dried Tomato Salad
For The Salad
- 800 grams Cannellini Beans
- 1/2 Red Onion finely diced
- 1/3 Cup Sun-dried Tomatoes chopped
- 1 Handful Fresh Mint roughly chopped
- 1 Handful Fresh Basil roughly chopped
For The Dressing
- 1/4 Cup Extra Virgin Olive Oil
- 1 Clove Garlic crushed
- 1/2 Lemon juiced
- 1 tsp White Wine Vinegar
- 1-2 tsp Maple Syrup (adjust to taste)
- Salt & Pepper (adjust to taste)
- Start by making the dressing
- Add all of the ingredients in to a jar, screwing the lid on tight and shaking well
- Add all of the salad ingredients to a large bowl and stir so they’re evenly distributed
- Pour over the dressing and toss the salad so it’s coated well. Serve immediately or refrigerate for up-to 3 days
Are White Beans Good For You?
Yes, white beans are indeed good for you and offer a range of nutritional benefits. Here are some reasons why white beans are a nutritious addition to your diet:
- Rich in Protein: White beans are an excellent source of plant-based protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy muscles.
- High in Fiber: White beans are high in dietary fiber, which is important for digestive health. Fiber helps regulate bowel movements, prevents constipation, and supports a healthy gut microbiome. It also helps maintain steady blood sugar levels and contributes to a feeling of fullness, aiding in weight management.
- Low in Fat: White beans are low in fat, particularly saturated fat. This makes them a heart-healthy choice, as diets low in saturated fat are associated with a reduced risk of heart disease.
- Complex Carbohydrates: The carbohydrates in white beans are complex carbohydrates, which means they provide a steady source of energy and help prevent rapid spikes and crashes in blood sugar levels.
- Rich in Vitamins and Minerals: White beans are a good source of various vitamins and minerals, including folate, magnesium, potassium, and iron. These nutrients play important roles in energy production, blood pressure regulation, and overall health.
Is There a Difference Between White Beans and Cannellini Beans?
Cannellini beans are actually a type of white bean. The term “white beans” is a general category that encompasses several different varieties of beans that are light in color and have a creamy texture when cooked. Cannellini beans are one specific variety of white beans.
Cannellini beans are large, kidney-shaped beans that are often used in Italian cuisine, especially in dishes like soups, stews, and salads. They have a mild, nutty flavor and are prized for their creamy texture, which makes them ideal for purees and dips as well.
So, to answer your question, there is a difference in that cannellini beans are a specific type of white bean, but not all white beans are cannellini beans.