White Bean Salad with Lemon and Cumin

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
76%
White Bean Salad with Lemon and Cumin
45 min.
8
272kcal

Suggestions


Looking for a refreshing and nutritious side dish that will elevate your meal? Look no further than this delightful White Bean Salad with Lemon and Cumin! Bursting with flavor and packed with health benefits, this salad is perfect for any occasion, whether you're hosting a summer barbecue or simply enjoying a quiet dinner at home.

With its vibrant combination of fresh ingredients, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it an excellent choice for a variety of dietary preferences. The creamy texture of Great Northern beans pairs beautifully with the zesty kick of lemon juice and the warm, earthy notes of cumin, creating a harmonious blend that will tantalize your taste buds.

In just 45 minutes, you can whip up a dish that serves eight, making it ideal for gatherings or meal prep for the week ahead. Each serving is a wholesome 272 calories, with a balanced caloric breakdown of protein, healthy fats, and carbohydrates. Plus, the addition of fresh parsley and red onion adds a pop of color and crunch, ensuring that every bite is as satisfying as it is nutritious.

So why wait? Dive into this delicious White Bean Salad and enjoy a dish that is as good for your body as it is for your palate. Your guests will be asking for seconds!

Ingredients

  •  bay leaves 
  • 0.5 teaspoon ground pepper 
  • 14 ounces great northern beans dried
  • teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • large romaine leaves 
  • tablespoons olive oil 
  • 0.5 cup parsley fresh italian chopped
  • 0.5 large onion red thinly sliced
  • 1.5 teaspoons salt 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Place beans in large bowl.
  2. Add enough cold water to cover by 2 inches.
  3. Let beans soak overnight.
  4. Drain beans.
  5. Place in heavy large saucepan.
  6. Add bay leaves and enough cold water to cover by 2 inches; bring to boil. Reduce heat to medium-low and simmer 30 minutes.
  7. Add salt and continue to simmer until beans are tender but still hold shape, about 15 minutes longer.
  8. Drain beans and place in large bowl; discard bay leaves.
  9. Add onion and parsley.
  10. Whisk oil, lemon juice, cumin, and cayenne in medium bowl. Season dressing with salt and pepper.
  11. Pour over bean salad; toss gently to combine. Do ahead Can be made 2 hours ahead.
  12. Let stand at room temperature.
  13. Arrange lettuce leaves on individual plates or on large platter. Spoon bean salad into lettuce and serve.

Nutrition Facts

Calories272kcal
Protein16.25%
Fat36.03%
Carbs47.72%

Properties

Glycemic Index
12
Glycemic Load
0.19
Inflammation Score
-9
Nutrition Score
21.173913022746%

Flavonoids

Eriodictyol
0.46mg
Hesperetin
1.36mg
Naringenin
0.13mg
Apigenin
8.09mg
Luteolin
0.05mg
Isorhamnetin
0.34mg
Kaempferol
0.1mg
Myricetin
0.56mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:272.18kcal
13.61%
Fat:11.2g
17.24%
Saturated Fat:1.65g
10.29%
Carbohydrates:33.39g
11.13%
Net Carbohydrates:22.79g
8.29%
Sugar:1.94g
2.15%
Cholesterol:0mg
0%
Sodium:452.84mg
19.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.37g
22.73%
Vitamin K:70.94µg
67.56%
Folate:257.33µg
64.33%
Vitamin A:2150.29IU
43.01%
Fiber:10.6g
42.39%
Manganese:0.81mg
40.4%
Magnesium:101.16mg
25.29%
Vitamin B1:0.36mg
23.91%
Phosphorus:235.28mg
23.53%
Potassium:782.46mg
22.36%
Copper:0.43mg
21.4%
Vitamin C:16.2mg
19.64%
Iron:3.43mg
19.07%
Vitamin B6:0.27mg
13.31%
Vitamin E:1.78mg
11.88%
Calcium:105.88mg
10.59%
Selenium:6.62µg
9.45%
Vitamin B2:0.15mg
8.86%
Zinc:1.27mg
8.45%
Vitamin B5:0.58mg
5.8%
Vitamin B3:1.15mg
5.77%
Source:Epicurious
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