This multicolor white bean salad used to go in my kid’s lunch box almost every week. Now that we’ve been two weeks at home already, and it looks like we’ll be here for quite some time, I started to feel nostalgic about the lunch boxes… I just wished I could be making them again because it would mean everything would be back to normal…
I like beans salads because they are a complete healthy meal. They are packed with fiber, protein, vitamins and minerals. Everything in the same bite. I think I’ve already said it many times in past posts, but I’ll say it again, I love legumes because of their great nutritional value. They are rich in both soluble and insoluble fiber. Soluble fiber helps lower LDL cholesterol and insoluble fiber helps with digestion and prevents constipation. Beans are also a great source of plant-based protein: they contain about 16 gr of protein per cup (that’s a lot). And they have many vitamins and minerals most people don’t get enough of such as iron, copper, phosphorus, manganese and magnesium. So yes, if beans are not in your diet yet, you should definitely start adding them to it!
For this multicolor white bean salad I usually use Great Northern
or cannellini beans, bell pepper (any color I have in hand), tomato, cucumber
and canned tuna (always in olive oil). Vegetables diced bite size and
everything mixed in. I don’t get very sophisticated with the dressing
(sometimes less is more 😉) and I keep it very simple with extra
virgin olive oil, balsamic vinegar and a pinch of salt. It looks so yummy one of my kid’s teachers once asked
for the recipe!!
Now that Spring is here this is a great refreshing, nutritious and delicious salad to add to your menus!
This multicolor white bean salad is refreshing, nutritious and filling. Easy to put together and packed with fiber, protein, vitamins and minerals. A great complete meal!
Ingredients
Scale
14 oz (1 can) white beans (northern or cannellini)
3 small tomatoes or 2 medium
½ pepper
½ English cucumber or 1 regular cucumber
1 can tuna in olive oil
salt
olive oil
balsamic vinegar
Instructions
Drain and rinse the beans.
Dice the pepper, cucumber and tomatoes similar size as the beans.
Mix the beans, vegetables and tuna (oil drained) in a big bowl.
Season with salt, olive oil and a touch of balsamic vinegar.
