Confetti Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
69%
Confetti Bean Salad
45 min.
4
267kcal

Suggestions


Welcome to a vibrant and nutritious addition to your meal rotation: the Confetti Bean Salad! Bursting with color and flavor, this delightful side dish is designed to please your palate while also offering a range of health benefits. Perfect for any occasion, whether it’s a family barbecue, a potluck, or simply a wholesome weeknight dinner, this salad is a fantastic way to incorporate more plant-based goodness into your diet.

One of the standout features of this recipe is its versatility. It's vegetarian, vegan, gluten-free, and dairy-free, making it an excellent choice for a wide array of dietary preferences. With ingredients like cannellini beans that are high in protein and fiber, along with fresh vegetables such as crisp celery, bright red bell peppers, and crunchy carrots, each bite is not only satisfying but also nourishing.

The zesty combination of lemon juice and olive oil adds a refreshing dressing that ties all the vibrant flavors together beautifully. Additionally, the option to sprinkle some feta cheese on top allows you to customize it to your liking, catering to both those who enjoy a bit of creaminess and those who prefer to keep it wholly plant-based.

In just 45 minutes, you can whip up this colorful culinary masterpiece and stash it in the refrigerator to allow the flavors to mingle. So, gather your ingredients and let’s make a Confetti Bean Salad that’s not only delicious but also packed with health benefits!

Ingredients

  • 15.5 ounce .5 can cannellini beans rinsed canned drained
  • small carrots thinly sliced
  • rib celery thinly sliced
  • 0.3 cup parsley fresh chopped
  • tablespoons juice of lemon 
  • 0.3 cup olive oil 
  • 0.5 medium onion finely chopped
  • 0.5 teaspoon pepper 
  • medium size bell pepper red cut into thin strips
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • whisk

Directions

  1. Whisk together first 4 ingredients in a large bowl; add beans and next 5 ingredients, tossing gently to coat. Cover and chill at least 1 hour.
  2. Sprinkle with feta cheese, if desired.
  3. *2 (15-ounce) cans navy beans may be substituted for cannellini beans.

Nutrition Facts

Calories267kcal
Protein12.63%
Fat45.71%
Carbs41.66%

Properties

Glycemic Index
58.21
Glycemic Load
6.71
Inflammation Score
-10
Nutrition Score
19.271739047507%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
8.1mg
Luteolin
0.26mg
Isorhamnetin
0.69mg
Kaempferol
0.18mg
Myricetin
0.57mg
Quercetin
2.94mg

Nutrients percent of daily need

Calories:267.42kcal
13.37%
Fat:14.02g
21.56%
Saturated Fat:1.99g
12.42%
Carbohydrates:28.75g
9.58%
Net Carbohydrates:22.04g
8.01%
Sugar:3.06g
3.4%
Cholesterol:0mg
0%
Sodium:309.28mg
13.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.72g
17.43%
Vitamin K:76.46µg
72.82%
Vitamin A:3339.06IU
66.78%
Vitamin C:49.18mg
59.62%
Manganese:0.67mg
33.75%
Fiber:6.71g
26.83%
Folate:98.16µg
24.54%
Vitamin E:3.42mg
22.77%
Iron:3.82mg
21.24%
Potassium:658.12mg
18.8%
Magnesium:65.48mg
16.37%
Copper:0.28mg
14.1%
Phosphorus:119.6mg
11.96%
Vitamin B6:0.21mg
10.61%
Calcium:96.94mg
9.69%
Vitamin B1:0.14mg
9.49%
Zinc:1.41mg
9.39%
Vitamin B2:0.08mg
4.87%
Vitamin B5:0.38mg
3.82%
Vitamin B3:0.62mg
3.09%
Selenium:1.9µg
2.71%
Source:My Recipes