My pantry is almost always stocked with canned organic cannellinis, chickpeas, and black beans! That’s because they’re packed with antioxidants, fiber, and protein. Plus, they’re notably filling and simple to fix. This recipe showcases all of the above—and is loaded with fresh herbs and flavor.
I based this super easy bean side salad on “Italian Cannellini Bean Salad,” which I found on page 160 of my very own The All-Natural Diabetes Cookbook, 2nd Edition. That’s because the Recipe Redux theme of the month was to “Grab a Book & Cook,” selecting a recipe on a page using any combination of the number ‘2016.’ So, voila! I couldn’t resist putting a new twist on one of my own recipes. Of course, this version is good for you and great tasting, too.
Enjoy it anytime … and often!
Calories saved: 50
Hint: It’s just as healthful and delicious as the original recipe!
- 2 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- 1 (15-ounce) can white beans, such as cannellini beans, drained
- 1 cup diced English cucumber
- 1/4 cup finely diced red onion
- 1/4 teaspoon sea salt, or to taste
- 1/2 cup roughly chopped fresh herb mixture, such as mint, cilantro, and basil
- In a medium bowl, whisk together the lemon juice and oil.
- Stir in the beans, cucumber, onion, and salt. Then stir in the herbs.
- Adjust seasoning and serve.
Per serving: 120 calories, 4.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 17g total carbohydrate, 5g dietary fiber, 2g sugars (including 0g added sugars), 5g protein
NOTE: Other herbs that would work well in this recipe include fresh flat-leaf parsley, chives, and dill. The nutrition analysis is based on use of low-sodium canned beans.
The “Before” Version
Compare to Italian Cannellini Bean Salad in The All-Natural Diabetes Cookbook, 2nd Edition.
Per serving: 170 calories, 4g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 160mg sodium, 25g total carbohydrate, 6g dietary fiber, 2g sugars (including 0g added sugars), 8g protein
Adapted from The All-Natural Diabetes Cookbook, 2nd Edition, by Jackie Newgent, RDN, with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 FREE or order online at Shopdiabetes.org.
- To punch up freshness and aroma, play up fresh herbs; they can often be the highlight of a recipe
- Consider using more than one herb variety for flavor intrigue
- Do include contrasting textures for extra interest, like crunchy cucumber and “un-crunchy” beans