Tired of biting lettuce leaves? Try this creamy in texture Cannellini bean salad packed with magnesium, fiber, protein and a ton of flavors.
Cannellini or Fazolia beans are commonly found in Italian cuisine. 1 cup of cooked beans provides 15 grams of protein, 47 grams of carbohydrates, 19g of which come from fiber (net carb= 28 g).
Cannellini beans are a great source of magnesium (~105 mg/ per cup), the mineral responsible for the work of more than 300 enzymes in the body. Based on the data from the National Health and Nutrition Examination Survey, almost 50% of Americans slack off the daily recommended Intake of magnesium which is 420mg and 320mg for women and men respectively. Inadequate magnesium consumption increases risk for cardiovascular diseases, type 2 Diabetes, osteoporosis and even migraines.
Cannellini beans just like some other beans have been demonized for its toxic content of phytohemagglutinin, a type of lectin that stimulates T cells resulting in allergies in some cases. There is good news! Proper preparation and cooking can degrade this lectin. Soak the beans for at least 5 hours and then cook at 100 degrees F for at least 10 minutes. Slow cooker may not be the best tool here. By the way, soaking beans will also decrease the amount of phytic acid, a compound that binds to good micronutrients slowing down their absorption.
Now, as we know some facts about Cannellini beans and how to prepare them, let’s incorporate them into a salad!
Ingredients: 2 cups Cannellini beans, soaked and boiled 2 bay leaves (for beans) 2 big heirloom tomatoes, chopped 1/4 small purple onion, cut in rings 1tsp salt (for beans) Dressing: 1/4 cup olive oil 1/4 cup red wine vinegar 3 big cloves garlic, minced 3-4 leaves fresh oregano, chopped finely 3-4 leaves fresh basil, chopped finely 1/4 tsp salt
Wait Time: at least 5 hours Time required to cook: 5-7 minutes Boiling time: 15-20 minutes
Prepare Cannellini beans by soaking them overnight or for at least 5 hours. Then boil the beans with salt and bay leaves for 15-20 minutes until soft. Let it cool down. Canned beans can be used too, however the taste is always better from the cooked beans.
Mince garlic and chop the herbs finely. Add olive oil and vinegar. The dressing is ready. I like to make extra dressing so I can use it with other veggies. The dressing serving is all about individual preference.
Slice heirloom tomatoes and cut purple onion in rings. Add the beans. Pour several spoons of the dressing and mix the salad well. Enjoy!