Warm Tuscan Bean Salad

Gluten Free
Dairy Free
Health score
46%
Warm Tuscan Bean Salad
30 min.
4
355kcal

Suggestions


Discover the vibrant flavors of Tuscany with this delightful Warm Tuscan Bean Salad, a perfect side dish that is both gluten-free and dairy-free. In just 30 minutes, you can create a hearty and nutritious meal that will impress your family and friends. This salad is not only visually appealing with its colorful array of vegetables, but it also packs a punch in terms of taste and health benefits.

The combination of tender cannellini beans, crisp-tender carrots, and sweet onions creates a satisfying base, while the fresh spinach adds a refreshing touch. Enhanced with aromatic oregano and a splash of red wine vinaigrette, each bite is a celebration of Mediterranean flavors. The addition of bacon flavor bits provides a savory twist that elevates the dish, making it a crowd-pleaser even for those who may not typically enjoy beans.

With a caloric breakdown that balances protein, fats, and carbohydrates, this salad is not only delicious but also a wholesome choice for any meal. Whether you're hosting a dinner party or simply looking for a quick and healthy side to accompany your main dish, this Warm Tuscan Bean Salad is sure to become a favorite in your kitchen. Embrace the warmth and richness of Tuscan cuisine with this easy-to-make recipe that brings comfort and joy to your dining table.

Ingredients

  • tablespoon vegetable oil 
  • cup carrots sliced
  • 0.5 cup onion chopped
  • 30 ounces cannellini beans drained canned
  • 1.5 teaspoons oregano dried fresh chopped
  • 0.3 teaspoon pepper 
  • cups pkt spinach 
  • 0.3 cup salad dressing italian
  • tablespoons bacon bits 

Equipment

  • frying pan

Directions

  1. Heat oil in 12-inch skillet over medium heat. Cook carrots and onion in oil 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender.
  2. Stir in beans, 1/2 cup reserved liquid, the oregano and pepper. Cook 5 minutes, stirring occasionally.
  3. Line large platter with spinach. Top with bean mixture.
  4. Pour vinaigrette over salad.
  5. Sprinkle with bacon bits.

Nutrition Facts

Calories355kcal
Protein19.83%
Fat20.42%
Carbs59.75%

Properties

Glycemic Index
43.46
Glycemic Load
12.4
Inflammation Score
-10
Nutrition Score
29.827826051608%

Flavonoids

Luteolin
0.26mg
Isorhamnetin
1mg
Kaempferol
2.12mg
Myricetin
0.12mg
Quercetin
5.32mg

Nutrients percent of daily need

Calories:354.68kcal
17.73%
Fat:8.27g
12.73%
Saturated Fat:1.31g
8.17%
Carbohydrates:54.47g
18.16%
Net Carbohydrates:41.66g
15.15%
Sugar:4.73g
5.25%
Cholesterol:0mg
0%
Sodium:265.22mg
11.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.07g
36.15%
Vitamin K:174.71µg
166.4%
Vitamin A:8178.15IU
163.56%
Manganese:1.49mg
74.68%
Folate:212.53µg
53.13%
Fiber:12.81g
51.24%
Iron:7.66mg
42.56%
Potassium:1292.82mg
36.94%
Magnesium:144.28mg
36.07%
Copper:0.58mg
29.13%
Phosphorus:236.29mg
23.63%
Vitamin E:3.48mg
23.22%
Calcium:218.05mg
21.8%
Vitamin B1:0.28mg
18.88%
Zinc:2.75mg
18.32%
Vitamin B6:0.31mg
15.33%
Vitamin C:11.94mg
14.47%
Vitamin B2:0.17mg
9.76%
Selenium:4.43µg
6.32%
Vitamin B5:0.53mg
5.33%
Vitamin B3:0.91mg
4.53%