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White Bean Salad

  • Veg
  • 1 hr 30 mins
  • Serves 8
  • Medium



White bean salad is probably one of the healthier Italian dishes to eat. It is ridiculously easy to make, and doesn’t require any actual cooking at all. The ingredients are simple and not very difficult to obtain; you probably have most of them in your kitchen already. Once you have the proper ingredients, you really just need to toss them together in the portions most suitable to your taste, and presto, you have a wonderful salad that can be eaten as an appetizer or main course.

Health Benefits 

This white bean salad’s main ingredient are cannellini beans. These little guys are packed full of protein which is why they work so well as a vegetarian meat substitute. Eating sufficient quantities of protein is important because protein helps the body build and maintain cells. It also helps with muscle fatigue and muscle tissue damage recovery, which is perfect for weight lifters and physically active people who need to recover from their fatigue quickly. 


Per Serving:

268 calories

15.6 g fat

25.4 g carbohydrates

7.2 g protein

0 mg cholesterol

922 mg sodium

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How to Make White Bean Salad

  1. Stir together the beans, artichokes, olives, peppers, cucumber, tomatoes, celery and green onions in a large bowl.
  2. Set aside.
  3. Whisk together the vinegar, Dijon mustard, parsley, thyme, rosemary, garlic powder, paprika, salt, and pepper in a small bowl.
  4. Gradually pour in olive oil until well combined.
  5. Pour the dressing over the salad, and stir until all ingredients are coated.
  6. Refrigerate at least one hour or overnight before serving.


The flatulence producing effect of beans is caused by oligosaccharides, a type of sugar molecule.

Vegetable Medley
Vegetable Medley
Vegetable Medley
Vegetable Medley

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