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


If you're looking for a fresh, vibrant, and nutritious side dish that can elevate any meal, look no further than this delightful White Bean Salad with Lemon and Cumin. With a health score of 76, this dish is not only incredibly delicious but also packed with plant-based goodness, making it the perfect choice for vegetarians, vegans, and anyone seeking a gluten-free option.

This salad features creamy Great Northern beans that are simmered to perfection and tossed with fresh Italian parsley and zesty red onion. The bright flavors of lemon and earthy cumin come together in a tangy dressing, elevating the beans into a bright and satisfying dish. Each bite is an explosion of taste with just a hint of spice from cayenne pepper, adding a subtle kick that will leave your taste buds wanting more.

Prepared in just 45 minutes, this salad is not only easy to make but also incredibly versatile. Whether served as a refreshing side for a summer barbecue, a hearty addition to a winter meal, or a healthy choice for a weekday lunch, it fits beautifully into any dining occasion. And with only 272 calories per serving, you can indulge in this dish guilt-free while enjoying its numerous health benefits.

Serve it on crisp lettuce leaves for an elegant presentation, and watch as your family and friends savor every bite of this simple yet sophisticated salad!

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