White Bean Salad with Za’atar

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
White Bean Salad with Za’atar
45 min.
6
219kcal

Suggestions


Discover the vibrant flavors of our White Bean Salad with Za’atar, a delightful dish that perfectly balances health and taste. This salad is not only a feast for the eyes with its colorful array of fresh vegetables, but it also boasts a remarkable health score of 100, making it an ideal choice for anyone looking to nourish their body without sacrificing flavor.

Packed with protein-rich great northern beans and a medley of crunchy vegetables like kohlrabi and bell pepper, this salad is a powerhouse of nutrients. The addition of za’atar, a fragrant Middle Eastern spice blend, elevates the dish with its unique earthy and tangy notes, while the creamy texture of silken tofu adds a delightful richness. Whether you’re a vegetarian, vegan, or simply someone who appreciates a healthy meal, this salad caters to all dietary preferences.

Perfect as a side dish for gatherings or a light lunch on its own, this White Bean Salad is incredibly versatile. With a preparation time of just 45 minutes, you can whip up this refreshing dish in no time. Serve it chilled for a refreshing experience that’s sure to impress your family and friends. Enjoy the satisfaction of a meal that’s not only delicious but also good for you!

Ingredients

  • 32 ounce great northern beans rinsed drained well canned
  • ribs celery minced
  • cloves garlic 
  •  spring onion sliced
  • 0.5  juice of lemon 
  • small kohlrabi bulb diced peeled (or other crunchy vegetable, see note)
  • 0.5 cup parsley minced
  • medium bell pepper red chopped
  • servings salt to taste
  • ounces silken tofu 
  • teaspoon paprika smoked
  • teaspoon tahini 
  • 0.1 teaspoon pepper white
  • teaspoons sesame seed (or 2 tsp. sumac,)

Equipment

  • food processor
  • bowl

Directions

  1. Place the bell pepper, celery, kohlrabi, green onions, parsley, and all but 1/2 cup of the beans into a large serving bowl.
  2. Place the remaining ingredients, including the reserved beans and juice of half a lemon, into a food processor, and blend until smooth.
  3. Add this dressing to the bowl and stir well to coat. Refrigerate until well chilled, at least an hour, but better the next day. Check seasonings and add more salt, lemon juice, and za’tar to taste.
  4. Serve sprinkled with additional parsley or za’tar.

Nutrition Facts

Calories219kcal
Protein24.36%
Fat9.87%
Carbs65.77%

Properties

Glycemic Index
38
Glycemic Load
0.7
Inflammation Score
-9
Nutrition Score
22.358695776566%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
11.15mg
Luteolin
0.64mg
Kaempferol
0.83mg
Myricetin
0.75mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:219.11kcal
10.96%
Fat:2.51g
3.86%
Saturated Fat:0.45g
2.83%
Carbohydrates:37.61g
12.54%
Net Carbohydrates:27.97g
10.17%
Sugar:2.37g
2.63%
Cholesterol:0mg
0%
Sodium:222.54mg
9.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.93g
27.85%
Vitamin K:103.74µg
98.8%
Vitamin C:52.59mg
63.75%
Folate:155.58µg
38.9%
Fiber:9.64g
38.57%
Manganese:0.75mg
37.46%
Vitamin A:1355.83IU
27.12%
Phosphorus:263.88mg
26.39%
Magnesium:103.24mg
25.81%
Potassium:816.28mg
23.32%
Copper:0.41mg
20.7%
Vitamin B1:0.3mg
20.21%
Iron:3.52mg
19.54%
Vitamin B6:0.3mg
15.08%
Calcium:127.28mg
12.73%
Selenium:7.23µg
10.32%
Zinc:1.43mg
9.52%
Vitamin B2:0.15mg
8.9%
Vitamin B3:1.36mg
6.79%
Vitamin B5:0.6mg
5.98%
Vitamin E:0.65mg
4.36%