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White Bean Salad

Tuesday, April 09, 2019

Every cook needs a few very quick nutrient-dense recipes that serve multiple purposes and almost never fail, using pantry ingredients most always on hand. 

Today's white bean salad is just that. 

It's a perfect addition to most any grilled meat. The goal is a simple combination of flavors that blend perfectly together, instead of striving for layers of flavor that might take away from a perfectly grilled lamb chop (my particular favorite) or any other pricey cut of meat—or a perfectly seasoned grilled burger, portobello mushroom or other vegetables and fruits.  They seem to go well with most everything. 


2 15 ounce cans of good quality Italian cannellini beans

2 garlic cloves

3 tbsp chopped parsley

3 tsp minced fresh rosemary

1/4 cup minced red onion

1/2 cup extra virgin olive oil

juice of one lemon

1/2 cup basil leaves

sea salt

fresh ground black pepper


Drain beans in colander and rinse really well under cold water.

Place garlic, olive oil, lemon juice, parsley, rosemary, and salt and pepper into food processor or blender. 

Pulse for a few seconds so that there is still a bit of texture. Place beans and chopped red onion into bowl and pour over the dressing, toss well. 

If possible let sit for 30 minutes at room temperature before serving. If not possible, they are still great served immediately. 

We frequently add chopped tomatoes and chopped cucumbers, depending on the mood of the cooks and what's in the pantry and refrigerator.  

Nutritional information

White beans are often referred to as the indigestible fiber that supports the intestinal tract, which is proving to have major consequences on full body health.

These white Canelli beans are low glycemic, but high protein that metabolizes slowly and provide steady energy for hours following their consumption. They contain a generous amount of molybdenum that plays a vital role in stimulating detoxifying enzymes like sulfite oxidase and aldehyde oxidase, which helps destroy acetaldehyde, the not-so-healthy substance formed as a by-product of yeast and alcohol metabolism. 

These particular beans are considered a gold mine of antioxidants including ferulic acid, suggested to keep our skin supple and youthful by helping to prevent sun damage and to help repair the loss of skin elasticity linked to too much sunbathing in our youth.

Good quality white  beans from Italy are usually cooked to perfection. My favorite brands are Carmelina or Goya. I consider them a staple in my kitchen, so I buy the 12 or 24 packs from Amazon or Walmart grocery, and they are delivered right to my door during one of the daily free grocery deliveries in my downtown neighborhood. 

Eat well and enjoy!

Ellen Troyer with David Amess and the Biosyntrx staff