Healthy Eating

Recipe: White bean and spinach salad

Next time you need to throw together a quick weeknight dinner, look no further than your pantry staples for a protein-packed salad.

Serves 4 to 6
With so few ingredients, this salad is surprisingly substantial thanks to the protein and fiber of the beans and big flavors from red onion and a bold Dijon dressing. This is an excellent cold side salad for grilled meals or sandwiches.

Ingredients
3 cups cooked no-salt-added cannellini beans (from 2 (15-ounce) cans beans, drained and rinsed)
1 small red onion, quartered and thinly sliced
4 cups tightly packed fresh spinach leaves (about 1/4 pound), tough stems removed
2 1/2 tablespoons Dijon mustard
2 1/2 tablespoons apple cider vinegar
1 teaspoon Italian seasoning

Method
In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans.

In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.

Nutrition
Per serving (about 6oz/168g-wt.): 170 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 32g total carbohydrate (12g dietary fiber, 1g sugar), 10g protein

Source: Whole Foods Market

• Add new comment