Green and White Bean Salad with Cherry Tomatoes

Name: Green and White Bean Salad with Cherry Tomatoes
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Ingredients: 1 large shallot (finely chopped); 4 anchovies (oil packed, rinsed, patted dry, and finely chopped); 1 19 oz white beans (canned, drained and rinsed); 3 tbsp red wine vinegar; ½ tsp salt; 1/8 tsp pepper; 6 tbsp olive oil; 1 lb cherry tomato (halved or quartered); 1 lb green beans

5 from 1 vote

Delight in the freshness and nutritional benefits of this Green and White Bean Salad with Cherry Tomatoes, a perfect dish for diabetes management. Packed with fiber-rich beans and vibrant cherry tomatoes, this easy-to-prepare salad is ideal for a healthy meal any day of the week.

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Preparation Level Quick & Easy

Servings 10

Preparation 15

Cook 5

Total 20

Why Diabetes Friendly?

Rich in Dietary Fiber: White and green beans are excellent sources of dietary fiber, which is beneficial for slowing glucose absorption, thus helping in managing diabetes.
Healthy Fats: The use of olive oil adds monounsaturated fats, which are heart-healthy and do not impact blood sugar levels significantly.

Ingredients

▢ shallot (finely chopped) 1 large
▢ anchovies (oil packed, rinsed, patted dry, and finely chopped) 4
▢ white beans (canned, drained and rinsed) 1 19 oz
▢ red wine vinegar 3 tbsp
▢ salt ½ tsp
▢ pepper 1/8 tsp
▢ olive oil 6 tbsp
▢ cherry tomato (halved or quartered) 1 lb
▢ green beans 1 lb

Cooking Tips

Balancing Flavours: The sharpness of the red wine vinegar complements the richness of the olive oil, creating a balanced dressing. Adjust the quantities to suit your taste preferences.
Cooking Green Beans: To keep the green beans vibrant and crisp, cook them just until they are tender but still have a bit of crunch.
Make Ahead: Prepare this salad in advance to allow the flavours to meld beautifully, enhancing the overall taste when served.

Instructions

In a large serving bowl, combine the shallot, anchovies, vinegar, salt and pepper. Whisk in the olive oil until well combined. Add the drained white beans and tomatoes, toss to coat. This can be done well in advance.
1 large shallot, 4 anchovies, 1 19 oz white beans, 3 tbsp red wine vinegar, ½ tsp salt, 1/8 tsp pepper, 6 tbsp olive oil, 1 lb cherry tomato
Cook the green beans in a pot of boiling water for about five minutes. Rinse the green beans in cold water and pat dry. When you are ready to serve the salad add the green beans to the rest of the salad and toss to coat.
1 lb green beans

FAQ

Can I use fresh beans instead of canned?
Yes, you can use freshly cooked beans instead of canned. If using dried beans, soak them overnight and boil until tender before using.
How can I make this salad vegan?
To make this salad vegan, omit the anchovies and consider adding a tablespoon of capers or a small amount of vegan umami seasoning like nutritional yeast or miso.
What can I serve with this salad?
This salad pairs well with grilled chicken, fish, or a crusty piece of whole-grain bread for a complete meal.
How do I store leftovers and how long will they last?
Store any leftovers in an airtight container in the refrigerator. The salad should remain fresh for up to three days.

Nutrition

Per serving

Calories: 164kcal

Carbohydrates: 16.8g

Fiber: 4.2g

Sugar: 3g

Fat: 8.9g

Saturated Fat: 1.3g

Trans Fat:

Protein: 5.7g

Nutrition Facts

Green and White Bean Salad with Cherry Tomatoes

Amount per Serving

Calories

164

% Daily Value*

Fat

8.9

Saturated Fat

1.3

Cholesterol

1.4

Sodium

186.2

Potassium

458.4

Carbohydrates

16.8

Fiber

4.2

Sugar

Protein

5.7

Vitamin C

16.1

Vitamin D

0.03

µg

Calcium

66.3

Iron

2.6

Magnesium

44.7

Zinc

0.8

* Percent Daily Values are based on a 2000 calorie diet.

Green and White Bean Salad with Cherry Tomatoes

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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