White Bean Salad

I always have white beans in my pantry, both the canned variety as well as dried, and I use the beans in many different recipes, often as a meat replacement. Dried beans are very inexpensive, yet are a great source of fat-free protein and are high in fiber. You can use any small white bean such as cannellini or even a pinto bean in this recipe with great results, just do not pinch pennies and buy a top quality brand of canned beans if you choose to use canned. This easy recipe has become a family favorite over the years, and I often make it as a summer side dish, add these beans to an antipasti spread, or spoon them on top of a mixed green salad for a light yet filling lunch. I am giving the more involved version of this recipes using dried beans, but feel free to use canned as well. Both ways work well as long as the beans are of good quality. If you prefer to use canned beans, use two cans in place of the cooked dried beans, but rinse and drain well before adding the other ingredients.

When cooking dried beans, never add salt into the pot until the beans are tender as the salt will firm up the skin on the beans making them tough and will increase the cooking time significantly.

The cooking time is approximate and will depend on the type of dried beans you choose, as well as how old they are. Older beans do take longer to cook!

Why Healthy

  • Onions contain Potassium, fiber, and folate as well as the flavonoid quercetin.
  • Beans are an inexpensive fat-free source of protein that are rich in folate, B vitamins, and iron.
  • Olive oil is a heart healthy mono-unsaturated oil with lots of antioxidant properties.



White Bean Salad

An easy to throw together bean salad that is a great picnic option.

Yield: Serves 8

Prep Time: 15 mins

Cook Time: 1 hr 30 mins


1 Pound Dried White Beans (Cannellini or Pinto)
Pinch Baking Soda
1 Carrot, Cut In Half
1 Celery Stick, Cut In Half
1/2 Onion, Peeled And Quartered
1 Sprig Rosemary
1/2 Cup Olive Oil
3 to 4 Tablespoons Red Wine Vinegar (Or More As Needed)
Salt & Pepper To Taste
2 Cloves Garlic, Peeled & Minced
1/3 Cup Finely Chopped Red Onion
1/4 Cup Chopped Fresh Parsley


The night before serving, rinse the beans picking out any bad ones and place in a large bowl.
Cover with water, add a pinch of baking soda and let soak at least 12 hours.
The next day, drain well, and place the beans in a heavy stock pot with the vegetables and rosemary and bring to a boil.
Reduce the heat to a simmer and cook until the beans are tender.
Drain, remove the vegetables and rosemary sprig.
Place the beans in a large bowl and dress with the remaining ingredients while still warm.
Taste, and adjust seasonings and vinegar as needed.
Toss well, and serve at room temperature.


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