U.S. flag

An official website of the United States government

Garden Cannellini Bean Salad

Garden Cannellini Bean Salad

293 Ratings
293 Ratings
Recipe Image
Garden Cannellini Bean Salad
Makes: 4 Servings
Total Cost: $$$$
Preparation Time: 45 minutes

Chopped tomatoes, bell peppers, and cucumbers combine with cannellini (white) beans, almonds, and a simple vinaigrette, for a delicious and satisfying salad.

Ingredients

  • 1 tablespoon olive oil
  • 2 teaspoons white wine vinegar
  • 1/2 cup apple juice
  • 1 tablespoon tomato basil garlic seasoning blend, no-salt
For the Bean Salad:
  • 1/2 cup almond slivers
  • 2 tomatoes, coarsely chopped
  • 1/2 yellow bell pepper, chopped
  • 1/2 cucumber, peeled, chopped
  • 3 green onions, sliced
  • 2 14½ oz cans cannellini (white) beans, no-salt-added, drained, and rinsed
  • Large lettuce leaves (Boston, Bibb,or romaine)

Directions

  1. Whisk together dressing ingredients in a small bowl.
  2. In a small sauté pan, toast almond slivers until golden.
  3. Remove from pan and let cool.
  4. In a medium bowl, toss dressing with all ingredients except lettuce.
  5. Refrigerate until ready to serve.
  6. To serve, place lettuce leaves on individual plates; top with salad.

Notes

Serving Suggestion: Serve with a glass of non-fat milk, 1 slice of whole-grain bread, and pear slices.

Source:

Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of Garden Cannellini Bean Salad
Nutrients Amount
Total Calories 250
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 60 mg
Carbohydrates 33 g
Dietary Fiber 9 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 100 mg
Iron 4 mg
Potassium 1695 mg
N/A - data is not available
Nutrients Amount
Total Calories 250
Total Fat 9 g
Saturated Fat 1 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 33 g
Dietary Fiber 9 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 11 g
Minerals
Calcium 100 mg
Potassium 1695 mg
Sodium 60 mg
Copper 901 mcg
Iron 4 mg
Magnesium 201 mg
Phosphorus 360 mg
Selenium 3 mcg
Zinc 4 mg
Vitamins
Vitamin A 106 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 54 mg
Vitamin D 0 mcg
Vitamin E 7 mg
Vitamin K 94 mcg
Folate 243 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 95 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 cup
Protein Foods 3 ounces
Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025