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 delightful Fennel & Three Bean Salad! Bursting with vibrant flavors and textures, this salad is not only a feast for the eyes but also a wholesome addition to any meal. Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, it caters to a variety of dietary needs without compromising on taste.

The star of this dish is the crisp, aromatic fennel, which adds a unique anise-like flavor that beautifully complements the hearty beans. Cannellini and dark red kidney beans provide a protein-packed base, while the green beans add a satisfying crunch. Tossed together with a zesty dressing made from Dijon mustard, red wine vinegar, and fresh basil, this salad is a symphony of flavors that will tantalize your taste buds.

Not only is this salad easy to prepare, but it also allows for flexibility—feel free to customize it with your favorite herbs or additional vegetables. With a preparation time of just 80 minutes and enough to serve 12 people, it’s an ideal choice for gatherings, picnics, or simply as a healthy addition to your weekly meal prep. Enjoy it at room temperature or chilled, and watch as it becomes a favorite at your dining table!

Ingredients

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