Fennel & Three Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Fennel & Three Bean Salad
80 min.
12
134kcal

Suggestions


Looking for a refreshing and nutritious side dish that will impress your guests? Look no further than this vibrant Fennel & Three Bean Salad! Perfectly suited for any occasion, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a versatile addition to your meal repertoire.

The combination of crisp green beans, creamy cannellini beans, and hearty dark red kidney beans creates a delightful medley of textures and flavors. The star of the show, fennel, adds a unique anise-like flavor that elevates this salad to new heights. Tossed in a zesty dressing made with olive oil, red wine vinegar, and Dijon mustard, this dish is bursting with freshness and taste.

With just 134 calories per serving, this salad is a guilt-free indulgence that can be enjoyed by everyone at the table. Whether you're serving it at a summer barbecue, a holiday gathering, or simply as a healthy addition to your weeknight dinner, this Fennel & Three Bean Salad is sure to be a hit. Plus, it can be made ahead of time, allowing the flavors to meld beautifully in the refrigerator. So grab your ingredients and get ready to create a dish that is as delicious as it is nutritious!

Ingredients

  • 0.3 lb green beans 
  • 15 oz cannellini beans white rinsed drained canned ( kidney)
  • 15 oz kidney beans dark red rinsed drained canned
  • cup fennel bulb very thinly sliced
  • 0.3 cup olive oil 
  • tablespoons red wine vinegar 
  • tablespoons dijon mustard 
  • tablespoon basil fresh finely chopped
  • clove garlic finely chopped
  • 0.3 teaspoon pepper 
  • 0.1 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • steamer basket

Directions

  1. Remove ends of green beans.
  2. Place steamer basket in 1/2 inch water in 2-quart saucepan or skillet (water should not touch bottom of basket).
  3. Place green beans in steamer basket. Cover tightly and heat to boiling; reduce heat. Steam 10 to 12 minutes or until crisp-tender.
  4. In large bowl, stir together green beans and remaining salad ingredients; set aside.
  5. In small jar with tight-fitting lid, shake all dressing ingredients.
  6. Pour dressing over salad ingredients; toss gently. Refrigerate 1 hour to blend flavors.
  7. Serve at room temperature and refrigerate any leftovers.

Nutrition Facts

Calories134kcal
Protein17.73%
Fat32.12%
Carbs50.15%

Properties

Glycemic Index
26.44
Glycemic Load
3.93
Inflammation Score
-4
Nutrition Score
7.5447824726934%

Flavonoids

Eriodictyol
0.08mg
Luteolin
0.02mg
Kaempferol
0.1mg
Myricetin
0.14mg
Quercetin
2.78mg

Nutrients percent of daily need

Calories:133.85kcal
6.69%
Fat:4.91g
7.55%
Saturated Fat:0.69g
4.33%
Carbohydrates:17.25g
5.75%
Net Carbohydrates:12.24g
4.45%
Sugar:0.95g
1.06%
Cholesterol:0mg
0%
Sodium:59.08mg
2.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.1g
12.2%
Manganese:0.42mg
20.78%
Fiber:5.01g
20.06%
Folate:75.52µg
18.88%
Vitamin K:17.49µg
16.65%
Iron:2.37mg
13.19%
Potassium:367.12mg
10.49%
Magnesium:39.94mg
9.99%
Phosphorus:94.42mg
9.44%
Copper:0.19mg
9.28%
Vitamin B1:0.11mg
7.14%
Vitamin E:1.04mg
6.95%
Zinc:0.84mg
5.62%
Vitamin B6:0.1mg
4.77%
Calcium:46.72mg
4.67%
Vitamin C:2.96mg
3.59%
Vitamin B2:0.05mg
3.01%
Selenium:2.01µg
2.87%
Vitamin A:107.47IU
2.15%
Vitamin B3:0.4mg
2.01%
Vitamin B5:0.2mg
1.99%