Refreshing Cannellini Bean & Cucumber Salad
This delightful Cannellini Bean & Cucumber Salad is a versatile and nutritious dish that comes from my South Beach Diet newsletter, Daily Dish. Ideal for those on Phase 1 of the diet, this salad offers a perfect balance of flavors and textures, making it a fantastic option for anyone looking to eat healthily. The crispness of the cucumbers pairs beautifully with the creamy cannellini beans, while the tangy dressing brightens the dish. Perfect served chilled or at room temperature, it's an excellent choice for packed lunches or potluck gatherings. Enjoy it as a side alongside grilled chicken or fish, or enjoy it as a light stand-alone meal. Feel free to customize with your favorite fresh herbs or try substituting with garbanzo beans like I did for an equally delicious option!
N/A
Servings
95
Calories
9
Ingredients
Ingredients
Extra virgin olive oil
2 tablespoons (none)
Red wine vinegar
1 tablespoon (none)
Red onion
1 tablespoon (minced)
Dried oregano
3/4 teaspoon (none)
Cucumbers
2 medium (peeled, seeded, and diced)
Cannellini beans
1 (15 ounce) can (rinsed and drained)
Red bell pepper
1 (finely diced)
Salt
to taste (none)
Freshly ground black pepper
to taste (none)
Instructions
1
In a large mixing bowl, whisk together the extra virgin olive oil, red wine vinegar, minced red onion, and dried oregano until well combined to form the dressing.
2
Add the diced cucumbers, rinsed and drained cannellini beans, and the finely diced red bell pepper to the bowl.
3
Gently toss all the ingredients together until everything is evenly coated with the dressing.
4
Season the salad with salt and freshly ground black pepper to taste.
5
Serve immediately or chill for 30 minutes to allow the flavors to meld. Enjoy it cold or at room temperature.
Nutrition Information
4.5g
Fat
13g
Carbs
3.25g
Protein
3.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the primary ingredients in the Refreshing Cannellini Bean & Cucumber Salad?
The main ingredients include cannellini beans, medium cucumbers, red bell pepper, red onion, extra virgin olive oil, red wine vinegar, and dried oregano.
Is this salad suitable for vegans?
Yes, this recipe is entirely vegan as it contains no animal products.
Is the Refreshing Cannellini Bean & Cucumber Salad gluten-free?
Yes, all the ingredients used in this salad are naturally gluten-free.
Which diet is this recipe specifically designed for?
This recipe was featured in the South Beach Diet newsletter and is ideal for those following Phase 1 of the diet.
How many calories are in a serving of this salad?
Each serving contains approximately 95 calories.
Can I substitute cannellini beans with another type of bean?
Yes, garbanzo beans (chickpeas) make an excellent substitute and are equally delicious in this recipe.
How should I prepare the cucumbers for this recipe?
The cucumbers should be peeled, seeded, and diced before being added to the salad.
What is the protein content per serving?
Each serving provides 3.25g of protein.
How much fiber is in this salad?
This salad contains 3.5g of fiber per serving.
What are the total carbohydrates per serving?
There are 13g of carbohydrates in one serving.
How much fat is in this recipe?
The salad contains 4.5g of fat per serving, primarily from the olive oil.
Should the salad be served cold or at room temperature?
It can be enjoyed either cold or at room temperature, making it very versatile.
How long should I chill the salad before serving?
It is recommended to chill the salad for 30 minutes to allow the flavors to meld properly.
Can I use fresh herbs instead of dried oregano?
Yes, feel free to customize the salad with your favorite fresh herbs like parsley, cilantro, or fresh oregano.
What type of vinegar is used in the dressing?
The recipe calls for red wine vinegar, which provides a bright, tangy flavor.
How do I make the salad dressing?
Whisk together the extra virgin olive oil, red wine vinegar, minced red onion, and dried oregano in a large bowl.
Is this salad good for meal prep?
Absolutely; it is an excellent choice for packed lunches as it holds up well when stored.
What size of can should I use for the cannellini beans?
Use one 15-ounce can of cannellini beans, ensuring they are rinsed and drained.
What can I serve this salad with?
It pairs beautifully as a side dish with grilled chicken or fish, or can be eaten alone as a light meal.
Does this recipe contain any added sugar?
No, there is no sugar added to this recipe.
How many medium cucumbers are needed?
The recipe requires 2 medium cucumbers.
Is this recipe considered a low-carb option?
With 13g of carbs and high fiber, it is a healthy option suitable for various low-carb diet phases.
How should I store any leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Can I add other vegetables to this salad?
Yes, you can easily add vegetables like cherry tomatoes or celery for extra crunch.
What is the first step in preparing the salad?
The first step is to whisk the dressing ingredients together in a large mixing bowl.
Is the red bell pepper cooked or raw?
The red bell pepper is used raw and should be finely diced for the best texture.
Can I use white onion instead of red onion?
Yes, though red onion is preferred for its color and milder raw flavor, white or green onions can be used.
How much olive oil is required?
The recipe uses 2 tablespoons of extra virgin olive oil.
Is this salad good for potlucks?
Yes, it is a fantastic option for potluck gatherings because it is easy to transport and serves well at room temperature.
Do I need to add salt and pepper?
Yes, season the salad with salt and freshly ground black pepper to your personal taste preference.