Cannellini White Bean Salad



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


Instructions

  • 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!










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