Rustic Italian Three-Bean Salad
This Rustic Italian Three-Bean Salad is a vibrant and nutritious dish that celebrates the bold flavors of Italy. Combining tender borlotti and cannellini beans with fresh vegetables, this salad is a perfect balance of textures and tastes. The dish is enhanced with a zesty dressing made from olive oil, red wine vinegar, and fragrant herbs, making it an ideal accompaniment for grilled meats, picnics, or a wholesome light meal. It's not only packed with protein and fiber but also bursts with freshness from the chopped tomatoes, celery, and parsley. Enjoy this salad chilled or at room temperature for maximum flavor!
4
Servings
130
Calories
10
Ingredients
Ingredients
Olive oil
1/4 cup (Heat in a saucepan)
Red onion
1 small (Diced)
Garlic cloves
2 (Crushed)
Celery
1 (Finely chopped)
Long red chili
1 (Deseeded and finely chopped)
Borlotti beans
400 g (Drained and rinsed)
Cannellini beans
400 g (Drained and rinsed)
Roma tomatoes
2 (Deseeded and finely chopped (or use regular tomatoes if Roma is not available))
Flat leaf parsley
1/4 cup (Chopped)
Red wine vinegar
1 tablespoon (No preparation needed)
Instructions
1
In a small saucepan, heat the olive oil over low heat.
2
Add the diced red onion, crushed garlic, finely chopped celery, and deseeded chili to the pan. Cook gently for about 3 minutes, stirring frequently, until the onion becomes translucent and the celery softens.
3
Add the drained and rinsed borlotti and cannellini beans to the saucepan. Stir gently and cook for an additional 5 minutes, allowing the beans to heat through without losing their shape.
4
Once heated, remove the pan from the heat and let the bean mixture cool for a few minutes.
5
In a large bowl, combine the cooled bean mixture with the finely chopped tomatoes, chopped flat leaf parsley, and red wine vinegar. Mix gently to combine all the ingredients.
6
Season the salad with salt and pepper to taste, adjusting the flavors to your preference.
7
Serve the salad at room temperature or chill in the refrigerator for an hour before serving for enhanced flavors.
Nutrition Information
5g
Fat
17g
Carbs
6.5g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Rustic Italian Three-Bean Salad?
It is a vibrant, nutritious dish featuring borlotti and cannellini beans, fresh vegetables, and a zesty dressing made from olive oil and red wine vinegar.
What types of beans are used in this recipe?
This recipe specifically uses 400g of borlotti beans and 400g of cannellini beans.
Is this salad suitable for vegetarians?
Yes, this salad is 100% vegetarian and vegan-friendly.
How many servings does this recipe yield?
This recipe makes 4 servings.
How many calories are in a serving of this bean salad?
Each serving contains approximately 130 calories.
What is the protein content per serving?
There are 6.5 grams of protein in each serving.
Is this salad a good source of fiber?
Yes, it is fiber-rich, providing 5 grams of fiber per serving.
What kind of oil is used for the dressing?
The recipe uses 1/4 cup of olive oil as the base for the dressing.
Can I use regular tomatoes instead of Roma tomatoes?
Yes, you can use regular tomatoes if Roma tomatoes are not available.
What type of vinegar is recommended?
One tablespoon of red wine vinegar is used to add a zesty flavor.
How long do I need to cook the beans?
The beans should be stirred into the aromatics and heated through for about 5 minutes.
Do the beans need to be rinsed?
Yes, both the borlotti and cannellini beans should be drained and rinsed before use.
What aromatics are used in the base of the salad?
The base features diced red onion, crushed garlic, and finely chopped celery.
Should the salad be served hot or cold?
It can be served at room temperature or chilled in the refrigerator for an hour before serving.
What herbs are included in this recipe?
The salad is flavored with 1/4 cup of chopped flat leaf parsley.
Is this recipe spicy?
It contains one long red chili, which adds a mild kick; however, the seeds are removed to control the heat.
How much fat is in one serving?
There are 5 grams of fat per serving.
What is the carbohydrate count per serving?
Each serving contains 17 grams of carbohydrates.
How do I prepare the garlic for this recipe?
The 2 garlic cloves should be crushed before being added to the saucepan.
How long should I sauté the onions and celery?
Sauté them gently for about 3 minutes until the onion is translucent and the celery softens.
Do I add the tomatoes to the heat?
No, the tomatoes should be mixed into the cooled bean mixture in a large bowl, not cooked in the pan.
Is salt and pepper included in the recipe?
Yes, the salad is seasoned with salt and pepper to taste at the end of the process.
How many ingredients are in the Rustic Italian Three-Bean Salad?
There are a total of 10 primary ingredients used in this recipe.
Is there any cholesterol in this dish?
According to the nutritional data provided, there is no cholesterol in this salad.
Is there any added sugar?
No, the recipe does not contain any added sugar.
Can this salad be used as a side dish?
Yes, it is an ideal side dish for grilled meats or as part of a picnic spread.
What is the preparation for the red onion?
The red onion should be finely diced before being cooked.
Should the bean mixture be cooled before serving?
Yes, you should let the bean mixture cool for a few minutes before mixing it with the fresh vegetables.
What is the total weight of beans used in the recipe?
The recipe calls for a total of 800g of beans (400g each of borlotti and cannellini).
Is the celery cooked or raw?
In this recipe, the celery is gently cooked with the onions and garlic to soften it before being added to the salad.