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  • Liz Hoobchaak

White Bean and Tomato Salad



This is a simple and flavorful dish that is a nutritional powerhouse. White beans are a great plant based source of protein that are also packed with gut friendly fiber and numerous other macronutrients.


I always prefer to start with dry beans (instead of canned) since they are more nutritionally dense and have higher amounts of protein, fiber, iron, folate, magnesium and potassium. Canned beans tend to have higher sodium content so make sure to read labels carefully.


When using dried beans, the soaking process helps aid in digestion and decreases digestive side effects, such as gas and bloating. Simply pour beans in a bowl and cover them with water for 6-8 hours prior to cooking.


Ingredients:

2 cups white beans, soaked and cooked

2 cups tomatoes, diced

3 cloves of garlic, minced

1/2 cup fresh parsley, chopped

2 tbsp olive oil

1 tsp salt


Directions:

  1. Bring a pot of water and the soaked beans to a medium boil and cook for 45-60 minutes until beans are soft.

  2. When beans are done cooking, drain them and add them to a large bowl with the rest of the ingredients.

  3. Stir everything together and enjoy!

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