Butter bean & tomato salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Butter bean & tomato salad
20 min.
6
149kcal

Suggestions


If you're looking for a light and refreshing dish that's full of flavor, this Butter Bean & Tomato Salad is the perfect choice. Packed with wholesome ingredients, it's not only a healthy option but also incredibly versatile, making it a great addition to any meal. Whether you’re hosting a dinner party, preparing a quick snack, or serving a delicious side dish, this salad fits the bill. The creamy butter beans combine beautifully with the juicy cherry tomatoes and the crunch of fresh courgettes, creating a balanced texture that will satisfy your taste buds.

The aromatic notes of fresh coriander and the warm, earthy spice of ground cumin elevate this salad to a whole new level. With just a drizzle of olive oil and a squeeze of zesty lemon juice, the ingredients come together to create a burst of flavor that’s both light and satisfying. What’s even better is that it’s entirely vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences.

This salad is also incredibly easy to prepare, coming together in just 20 minutes. It can be made ahead of time, which is perfect for busy days when you need to plan your meals in advance. Plus, it’s a great way to incorporate more plant-based ingredients into your diet. Whether served as an antipasti, starter, or even as a snack, this Butter Bean & Tomato Salad is sure to impress with its vibrant colors and refreshing taste.

Ingredients

  • 420 butter beans drained and rinsed canned
  • 500 cherry tomatoes quartered
  • small zucchini green yellow chopped ( 300g 10oz in total)
  • small onion red chopped
  • 15 cilantro leaves fresh chopped
  • tbsp juice of lemon 
  • tbsp olive oil 
  • tsp ground cumin 

Equipment

  • bowl

Directions

  1. Tip all the ingredients into a bowl with some salt and pepper and mix well. Cover and leave at room temperature until ready to serve. This salad can happily be made the day before and chilled.
  2. On the day, bring the salad to room temperature and give it a good stir before serving.

Nutrition Facts

Calories149kcal
Protein12.91%
Fat42.87%
Carbs44.22%

Properties

Glycemic Index
19.17
Glycemic Load
3.06
Inflammation Score
-7
Nutrition Score
10.364782675453%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
5.91mg

Nutrients percent of daily need

Calories:149.13kcal
7.46%
Fat:7.45g
11.47%
Saturated Fat:1.05g
6.59%
Carbohydrates:17.3g
5.77%
Net Carbohydrates:12.53g
4.56%
Sugar:3.99g
4.43%
Cholesterol:0mg
0%
Sodium:250.15mg
10.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.05g
10.1%
Vitamin C:30.03mg
36.4%
Manganese:0.46mg
22.86%
Fiber:4.77g
19.07%
Folate:61.34µg
15.33%
Vitamin K:16.08µg
15.31%
Potassium:489.3mg
13.98%
Vitamin A:659.77IU
13.2%
Iron:2.33mg
12.92%
Magnesium:45.88mg
11.47%
Copper:0.23mg
11.29%
Vitamin B6:0.22mg
11.16%
Vitamin E:1.61mg
10.71%
Phosphorus:98.66mg
9.87%
Vitamin B1:0.1mg
6.64%
Selenium:3.78µg
5.4%
Vitamin B2:0.09mg
5.29%
Zinc:0.76mg
5.06%
Vitamin B3:0.87mg
4.36%
Vitamin B5:0.41mg
4.12%
Calcium:39.53mg
3.95%