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 fresh and vibrant dish that’s not only delicious but also packed with nutrients? Look no further than this delightful White Bean Salad with Lemon and Cumin. Perfectly tailored for those embracing a vegetarian or vegan lifestyle, this salad is a glorious blend of colorful ingredients that will brighten up any meal. With a health score of 76, it’s not just good for your palate, but also for your body!

The star of this dish is the Great Northern beans, which are rich in protein and fiber, making them a wonderful choice for a wholesome side or even a light main course. Infused with the zesty flavors of fresh lemon juice and aromatic cumin, each bite delivers a refreshing punch that awakens the taste buds. The hint of cayenne pepper adds just the right amount of warmth to the mix, making it an exceptional choice for those who love a little kick in their salads.

Not only is this salad gluten-free and dairy-free, but it’s also very healthy, offering a perfect balance of macronutrients. Whether you serve it on a bed of crisp lettuce leaves or nestled within, it’s a dish that brings together vibrant colors and textures, making it an eye-catching centerpiece for your dining table.

Ready in just 45 minutes and perfect for serving 8 people, this White Bean Salad is a fantastic choice for gatherings, picnics, or as a simple weeknight dinner. Dive into this nutritious and satisfying salad that’s as pleasing to the eye as it is to the palate!

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