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Tasty Cannellini Bean Salad Recipe

19/07/2020

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Tasty Cannellini Bean Salad Recipe

 

Photo of Bean Salad

Try this tasty, easy to make Bean Salad Recipe

 

This Tasty Cannellini Bean Salad Recipe is easy to make and so scrumptious! It has all the protein you need for muscle building and is a great vegan protein dish. This easy bean salad recipe contains ingredients that will give you antioxidants, beta carotene and loads of other nutrients to nurture your body.  

I’m going to breakdown all of the health benefits of the ingredients in this salad. 

Health Benefits of the Cannellini Beans in this Bean Salad Recipe

Legumes give you fibre, protein and slowly-digested carbs that make us satiated for longer. Cannellini beans, in particular, give you vitamin E, calcium, potassium, selenium and magnesium. Legumes protect you against type 2 diabetes. It’s interesting to note that you can also lower your cholesterol when you substitute legumes for meat 3 times per week. This makes them a really great option for those who have problems with high cholesterol. 

Health Benefits of the Vegetables

I know you don’t need to be told again how important it is to eat your veggies. You may be interested to know that the carrots in this salad are full of beta carotene which can protect you from the harmful effects of the sun. The red onion in this salad will boost your immune system. That tomatoes have antioxidants, boost digestion and can also help prevent sun damage. Leafy greens are packed with vitamins, minerals and fibre, while still being low in calories and we should all be aiming to get loads of these in our meals.

Health Benefits of the Sunflower Seeds 

The sunflower seeds have so many benefits too. They are a source of vitamin C which prevents cardiovascular disease, they lower cholesterol, support digestion and bone health. They keep our nerves relaxed, support mental health, have anti-inflammatory properties and are a source of antioxidants. Plus, they are easy to chuck on any salad and taste incredible.

I recommend you service this High Protein Cannellini Bean Salad with some fresh crusty whole-grain bread to mop up all those good healthy fats in the dressing.  

This is where vegans get their protein, along with countless other delicious meals. 

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Cannellini Bean Salad

High Protein Cannellini Bean Salad


  • Total Time: 10 minutes
  • Yield: 4 1x

Description

This fast and easy to make bean salad is delicious as a main or aside. It's packed with healthy nutrients to make you feel your best.


Ingredients

Scale

Dressing

  • 4 tbsp olive oil (extra virgin)
  • 2 tbsp walnut oil (or sub with olive oil)
  • 3 tbsps cider vinegar (or sub with red wine vinegar)
  • ¼ tsp. salt

Salad

  • 2 cans cannellini beans
  • 2 carrots (peeled and sliced)
  • 1 red bell pepper (diced)
  • ½ red onion
  • ¾ kalamata olives (chopped)
  • 3 tbsp basil (chopped)
  • 2 cherry tomatoes (large handful)
  • ½ cup sunflower seeds
  • salt and pepper (to taste)

Instructions

  1. Whisk together the dressing ingredients in the bottom of the salad bowl.
  2. Add the remainder of the ingredents.
  3. Serve.
  • Prep Time: 10 minutes

Nutrition

  • Calories: 474
  • Sugar: 4
  • Sodium: 629
  • Fat: 30
  • Saturated Fat: 3
  • Carbohydrates: 43
  • Fiber: 14
  • Protein: 17

 

 

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