White Bean Salad
White bean salad.
The 4th of July is just around the corner. What’s on your menu?
Summertime is filled with backyard barbecues beckoning foods that stay fresh and flavorful in hot temperatures.
When it comes to tasty, portable side dishes or solo meals, beans are small, but mighty pods packed with protein, fiber and flavor. They can be served cold, in salads, baked, and mixed with any herb, vegetable or grain you can imagine.
Make White Beans the Star of a Salad
With hundreds of types of beans to choose from, let your imagination rule. I love adding beans to salads, but I also love making beans the star of the show.
Let’s talk white beans. There multiple kinds from different parts of the world such as the great northern, the cannellini [can-nah-lee-nee] from Argentina and Italy, and gigantes [hee-gahn-tes], meaning giants, from Greece.
A Salute to the Navy Bean
Then there’s the navy bean which earned its name from the U.S. Navy because they’ve served these beans to sailors since the mid-1800s. During World War II, navy bean production began in Australia as an economical way to feed troops, especially Americans based in Kingaroy [king-ah-roy], Queensland. Cultivation continued over the years, and today Kingaroy is the Baked Bean Capital of Australia. Who knew?!
The navy bean is the perfect bean to eat on July 4th where you can enjoy its taste and share its history.
Try my white bean salad. Buy your white beans canned or for a more economical approach, cook your own. Either way, this salad is quick to assemble, with the fresh flavors of lemon, red onion, parsley, and cumin. It’s a beautiful complement to any outdoor feasting you have planned, and it will take longer for the coals to heat up than it will for the finished salad.
Need a suggestion for the grill? Try my Moroccan chicken!Print
This white bean salad is a beautiful complement to any outdoor feasting you have planned. It will take longer for your barbecue coals to heat up than it will for the finished salad. The fresh flavors of lemon, parsley, cumin, and cayenne will complement anything you put on the grill.
- 2 cups cooked white beans
- 1 cup red onion, medium dice
- 1/2 cup chopped fresh Italian parsley
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- kosher salt
- Drain beans and place in large bowl with red onion and parsley.
- Whisk oil, lemon juice, cumin and cayenne in medium bowl.
- Pour over bean salad; toss gently.
- Taste and season with salt and pepper as desired.
Use canned beans or cook your own!
- Serving Size: 1 bowl
- Calories: 214
- Sugar: 3 g
- Sodium: 356.9 mg
- Fat: 11.8 g
- Saturated Fat: 1.5 g
- Trans Fat: 0 g
- Carbohydrates: 22.4 g
- Fiber: 6.2 g
- Protein: 6.9 g
- Cholesterol: 0 mg