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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

White Beans Salad with Spinach, Garlic & Sun-Dried Tomatoes Recipe

The search is over for your next favorite summer salad! This white bean salad is a delicious side dish and a nutrient powerhouse to keep healthy, fueled, and satisfied.

White Beans Salad with Spinach, Garlic & Sun-Dried Tomatoes Recipe


Looking for your next favorite summer salad?

The search is over!

This white bean salad is a wonderful side dish to so many entrees, but it is delicious on its own. The Italian bean dish is quick, and can practically be pulled off the pantry shelf.

The recipe is also a nutrient powerhouse much like this stewed Italian white beans recipe. (Really, the nutrition facts below speak for themselves!)

Beans, including cannellini beans, are packed with tons of plant-based protein, dietary fiber, and other essential nutrients. Beans, and the recipe, are also gluten-free, dairy-free, and vegetarian-friendly.

Learn how to assemble this great recipe, along with tips and tricks to make the salad even better!

Vegan White Bean Salad with Spinach, Garlic & Sun-Dried Tomatoes Recipe

Yield: 6 servings

Nutrition per serving: 175 calories, 9 g fat, 6 g protein, 18 g total carb, 4 g fiber

Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes

Ingredients:

• 1/4 cup olive oil
• 1 Tbsp minced garlic
• 2, 15-oz cans cannellini beans, rinsed, drained, and liquid reserved
• 1/2 cup sun-dried tomatoes, chopped
• 2 cups firmly packed fresh spinach, washed, drained, and stems removed
• 1/2 tsp crushed red pepper flakes
• 2 Tbsp fresh lemon juice
• 1 tsp lemon zest
• Salt and pepper, to taste

Instructions:

1. Heat the olive oil in a wide, heavy skillet or saucepan over medium heat and add the garlic. Cook, stirring occasionally until fragrant and lightly brown, about 2 minutes.

2. Add the beans and sun-dried tomatoes and bring to a simmer. Simmer for 5 minutes, stirring often, adding reserved liquid if becoming dry.

3. Add spinach, red pepper, lemon juice, and zest along with desired salt and pepper. Cover, reduce heat to low and simmer until the spinach is slightly wilted, stirring occasionally.

4. Serve immediately for the most flavor, or let it marinate in the refrigerator, covered, for a couple of hours or longer. Leftovers should keep well, covered and refrigerated, for several days. If necessary, "wake up" leftovers with a little sprinkle of salt or drizzle of lemon juice.

White Bean Salad Additions & Substitutions

Just when you think you might not be able to love this salad recipe anymore…

We offer white bean salad additions and substitutions because, really, there are many ways to enjoy this great salad!

Have other white beans on hand?

Substitute the salad with other white bean varieties, including:

• Butterbeans or baby lima
• Lima beans
• Great Northern beans
• Navy (pea) beans

Beans come in many colors, including black, green, and red, so feel free to experiment with those as well.

Enjoy other veggies beyond spinach?

Bulk the salad with other nutrient-dense veggies beyond spinach. Some delicious combos may include:

• Bell pepper
• Broccoli
• Eggplant
• Olives
• Portobello mushrooms
• Red onion
• Sugar snap peas
• Zucchini

Okay with meat?

This dish is designed to be a vegetarian recipe, but feel free to add meat as desired. Chopped pancetta or crumbled Italian sausage are great additions!

Looking for even more flavor?

Instead of relying on salt, enrich flavor with herbs, spices, and other seasonings you have on hand such as:

• Basil
• Cracked black pepper
• Oregano
• Parsley
• Red or white wine vinegar
• Rosemary
• Sage
• Thyme

Dairy-friendly?

The salad recipe is naturally dairy-free. But if dairy-friendly, add a bit of cheese to the salad.

A small sprinkle of Parmesan, feta, and goat cheeses would complement the white bean salad recipe nicely!

Written By Sarah Asay, RDN. Published on April 13, 2020. Updated on April 13, 2020.

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