Italian Bean Salad with Escarole

Gluten Free
Very Healthy
Health score
100%
Italian Bean Salad with Escarole
45 min.
6
318kcal

Suggestions


If you’re looking for a refreshing and nutritious addition to your meal repertoire, look no further than this Italian Bean Salad with Escarole. Bursting with the vibrant flavors of fresh vegetables and aromatic herbs, this salad is not only a feast for the eyes but also a powerhouse of health benefits. Each serving is packed with protein and essential nutrients, making it an ideal choice for anyone seeking a wholesome side dish that aligns with their health goals.

The combination of cannellini beans and escarole delivers a delightful texture and a satisfying crunch, while the bright acidity from balsamic vinegar and fresh lemon juice elevates every bite. Toss in some thinly sliced fennel and red onions to add a unique touch of sweetness and anise flavor that perfectly complements the other ingredients. Plus, a sprinkle of grated Parmesan cheese brings in a savory element that ties the whole dish together.

This salad is incredibly versatile, making it perfect for picnics, barbecues, or as a light lunch. Its gluten-free nature ensures that it caters to various dietary restrictions, and it can be whipped up in just 45 minutes! The best part? You can prepare it ahead of time and let the flavors meld as it chills in the fridge. Impress your family and friends with this sophisticated yet easy-to-make Italian Bean Salad with Escarole that showcases the beauty of fresh, wholesome ingredients.

Ingredients

  • tablespoons balsamic vinegar 
  • 0.1 teaspoon pepper black
  • 38 ounce cannellini beans beans white rinsed drained canned
  • 12 cups torn escarole 
  • 1.5 cups fennel bulb thinly sliced ( 1 bulb)
  • teaspoon fennel seeds 
  • cup basil fresh thinly sliced
  • teaspoon honey 
  • tablespoons juice of lemon fresh
  • teaspoons lemon rind grated
  • tablespoons olive oil extra-virgin
  • ounce parmesan cheese fresh grated
  • 0.8 cup onion red thinly sliced
  • cups tomatoes diced

Equipment

  • bowl
  • whisk

Directions

  1. To prepare salad, combine first 10 ingredients in a bowl; cover and chill 30 minutes.
  2. To prepare vinaigrette, combine the oil and remaining ingredients in a small bowl, stirring with a whisk.
  3. Add to salad; toss well.

Nutrition Facts

Calories318kcal
Protein20.82%
Fat18.76%
Carbs60.42%

Properties

Glycemic Index
69.55
Glycemic Load
11.6
Inflammation Score
-10
Nutrition Score
29.936956533919%

Flavonoids

Eriodictyol
0.6mg
Hesperetin
1.09mg
Naringenin
0.44mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
10.27mg
Myricetin
0.07mg
Quercetin
4.43mg

Nutrients percent of daily need

Calories:317.52kcal
15.88%
Fat:6.87g
10.56%
Saturated Fat:1.65g
10.33%
Carbohydrates:49.75g
16.58%
Net Carbohydrates:36.12g
13.14%
Sugar:5.8g
6.45%
Cholesterol:3.21mg
1.07%
Sodium:123.21mg
5.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.15g
34.3%
Vitamin K:273.43µg
260.41%
Manganese:1.55mg
77.57%
Folate:280.5µg
70.12%
Vitamin A:2859.63IU
57.19%
Fiber:13.63g
54.52%
Potassium:1403.86mg
40.11%
Iron:6.85mg
38.03%
Magnesium:124.94mg
31.23%
Copper:0.59mg
29.58%
Calcium:273.39mg
27.34%
Vitamin C:21.95mg
26.61%
Phosphorus:258.44mg
25.84%
Zinc:3.15mg
21%
Vitamin E:2.98mg
19.9%
Vitamin B1:0.29mg
19.26%
Vitamin B5:1.39mg
13.95%
Vitamin B6:0.25mg
12.28%
Vitamin B2:0.19mg
10.9%
Selenium:4.42µg
6.32%
Vitamin B3:1.14mg
5.7%
Source:My Recipes