Tuscan White Bean Salad


 

Is it Spring time yet? This salad always reminds me of the spring with its vibrant colors and fresh flavors, although tt is a perfect salad or side dish any time of the year. If you are looking for a light and delicious salad that is full of fiber, check this one out! You can enjoy it as it is or even add it on top of a big bunch of mixed greens. When I taught my first cooking class “Gluten-Free Italian”, this is one of the dishes that we made along with gnocchi and mixed berries with basil and sweet mascarpone cheese for dessert.

You might be wondering why I’m including such a high FODMAP recipe on here…onions, garlic, and beans!  All recipes will be 100% gluten-free, however I will also include low FODMAP, allergy friendly (top 8 free etc), vegetarian, and vegan dishes as well. You may also find dishes that fit other various dietary guidelines such as Paleo, Keto, Low-Carb, etc, while I strictly follow a gluten-free and fairly low FODMAP diet due to my celiac disease and IBS, I try to incorporate other dietary restrictions as well.

Beans are a great source of fiber and protein. Also known to be good sources of folate, iron, phosphorus, magnesium, potassium, copper and manganese. Additionally they are very affordable; you can buy dried beans or canned beans. So if your body tolerates beans…stock up on your next can sale at the grocery store.

Prior to figuring out some of my FODMAP issues, this was one of my favorite go-to dishes.. To make more of a Greek inspired dish simply substitute feta cheese for the Parmesan, kalamata olives for the capers, and oregano instead of basil, you can also add some small dices of cucumber as well. Both variations are delicious, I promise!

Tuscan White Bean Salad

Ingredients:

  • ¾ Cup Grape Tomatoes, washed and halved
  • ¾ Cup Yellow Pear Tomatoes, washed and halved
  • 2 Tbs Fresh Basil, chiffonade
  • 1Tbs Fresh Parsley, washed and chopped
  • ½ tsp Fresh Garlic, grated or minced
  • ¼ Cup Red Onion, thinly sliced
  • 2-3 Tbs Lemon Juice, freshly squeezed
  • 1Tbs Capers, rinsed and chopped
  • 1tsp Parmesan Cheese, freshly grated
  • 1tsp Black Pepper, freshly ground
  • ½ tsp Salt, Pink Himalayan or Kosher
  • 2 Tbs Olive Oil
  • 1 15oz can White Beans, drained and rinsed well
  • Mixed Greens – optional
  • Lemon Wedges – optional

Method of Preparation:

  1. Combine the tomatoes, basil, parsley, red onion, garlic, lemon juice, capers, Parmesan cheese, pepper, salt, and olive oil in a medium bowl. Stir well. Taste, and adjust seasoning as needed. Allow to sit for 15-20 minutes before adding the beans.
  2. Drain and rinse the beans well. Add beans to the dressing and mix well. Adjust seasoning as needed.
  3. If using mixed greens place those on a plate and top with bean salad and a drizzle of the dressing.
  4. Garnish with lemon wedge if desired.

March 1, 2017 at 9:00 am | Chef's Corner, Culinary, Egg Free, Fish Free, Peanut Free, Recipe, Shellfish Free, Soy Free, Tree Nut Free, Uncategorized, Vegetarian, Wheat Free | No comment


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