Eat Smart  |  Posted 11.20.14

Tuscan White Bean Salad

Tuscan White Bean Salad

This easy recipe makes a flavorful side dish, sandwich filling, or an elegant appetizer. Serve as is, tuck inside soft pita bread, or mash the mixture slightly and mound on top of toasted Italian bread slices for crostini.

Toss the ingredients together about 30 minutes before serving so the salad can chill in the refrigerator.

Makes 11 servings

Prep Time: 30 minutes or less
Total Time: 1 hour or less including refrigeration

Ingredients

  • 1 tsp plus 2 Tbsp olive oil, divided
  • 1 garlic clove, finely chopped
  • 1 tsp dried oregano
  • 2 to 3 Tbsp cider vinegar
  • 2 (15-ounce) cans cannellini beans or Great Northern bean, rinsed and drained
  • 4 plum tomatoes, chopped
  • 1/2 Vidalia or other sweet onion, finely chopped
  • 1/2 cup crumbled feta cheese
  • 1/2 cup chopped fresh Italian parsley
  • salt and freshly ground black pepper

Instructions

  1. In a nonstick skillet over medium-high heat, add 1 teaspoon of the oil. Sauté the garlic and oregano for 30 seconds to 1 minute, or until aromatic. Remove from heat and stir in 2 tablespoons of the vinegar.
  2. In a large bowl, combine the beans, tomatoes, onion, feta, and parsley. Add the remaining 2 tablespoons oil and the vinegar mixture and stir gently to incorporate. Taste and add more vinegar if necessary. Season with salt and pepper. Cover and refrigerate for at least 30 minutes.

Nutritional Information Per Serving (about 1/2 cup): Calories 110, Total Fat 4.5 g, Total Carbohydrate 13 g, Dietary Fiber 3 g, Sugars 2 g, Protein 5 g, Sodium 125 mg

Recipe from American Cancer Society, What to Eat During Cancer Treatment