Lemon Cannellini Bean Salad

I’ll admit it - I love beans. Just in case you’re still a skeptic, here are some of my favorite things about beans to convince you otherwise:

1. Nutritional Powerhouses: Beans provide a great balance of fiber, protein, and essential micronutrients like iron - they're a staple, especially for vegetarian diets.

2. Heart Healthy: Regularly consuming beans benefits your heart health by lowering cholesterol levels and reducing the risk of heart disease.

3. Budget-Friendly Protein: Beans provide an cheap source of protein compared to meat and fish, making them a cost-effective option for enhancing your diet—who doesn’t love saving money?

   
   

Dense bean salads (DBS) are having their moment right now, and I’m all for it! Preparing a bean salad for the week is one of the best ways to ensure you get a healthy dose of fiber and plant-based protein.

The secret to a great DBS is marinating your beans and mix-ins in a tangy vinegar-based dressing. As the beans soak up the flavors throughout the week, they actually get tastier—something that can't always be said for typical meal prep!

My first DBS was this lemon cannellini bean salad, and I keep coming back to it. It takes less than 15 minutes to whip up, is healthy, quick, packed with flavor, and keeps me satisfied throughout my afternoons. Plus, it’s incredibly meal prep-friendly for the office, proving that you can enjoy nutritious meals even on busy days.

So why not give it a try? Show some love to beans—you won’t regret it!

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LEMON CANNELLINI BEAN SALAD:

Ingredients:

Cannellini bean salad:

• 3 cans cannellini beans

• 1 jar, fire roasted red peppers (mine was 12 oz)

• 1 shallot

• 1 container, mini mozzarella balls (mine was 8 oz)

• ½ cup parsley, fresh

Lemon vinegar dressing:

• ¼ cup olive oil

• 2 tbsp red wine vinegar

• 2 tbsp lemon juice

• 1 tsp red pepper flakes

• 1 clove garlic, minced

• 2 tsp dijon mustard

• ½ tsp salt

Preparation:

Cannellini bean salad:

1. Open your cans of beans, then drain and rinse them under cool water. This step helps remove excess sodium and eliminates the slimy texture often found in canned beans. It's especially important if you're preparing this dish ahead of time and want to avoid a watery salad.

2. Finely chop the roasted red peppers (making sure to drain any liquid), shallot, and parsley.

3. In a large bowl, combine the beans, roasted red peppers, shallot, and parsley. Add the mini mozzarella balls and mix thoroughly to ensure everything is well combined.

Lemon vinegar dressing:

1. In a bowl, combine all the ingredients: olive oil, red wine vinegar, lemon juice, red pepper flakes, minced garlic, dijon mustard, and salt.

2. Whisk the mixture with a fork or use an electric frother for a smoother, well-blended dressing.

Final assembly:

1. Combine the cannellini bean salad and lemon vinegar dressing.

2. Mix thoroughly to combine.