Bean and Tomato Salad

Bean and Tomato Salad is a fresh, vibrant dish typically made with a base of cooked beans (like cannellini or kidney beans) and juicy, ripe tomatoes, often tossed with onions, herbs, and a simple vinaigrette. It's a staple in many Mediterranean and Latin American cuisines, celebrated for its simplicity and ability to be served as a side or light main.

🍽️ Nutrition at a glance

This salad is a good source of plant-based protein and dietary fiber from the beans, making it filling and supportive of digestive health. It's generally low in fat and provides key nutrients like iron, folate, and vitamins A and C, with a rough ballpark of 150-250 calories per serving depending on the dressing and bean type.

Nutrition breakdown

Calories	120 kcal
Protein	6 g
Carbs	18 g
Fat	3 g
Fiber	5 g
Sugar	4 g
Sodium	300 mg
Potassium	400 mg
Vitamin C	20 mg
Vitamin A	800 IU
Iron	2 mg
Calcium	50 mg
Magnesium	30 mg
Folate	60 mcg
Vitamin K	10 mcg

Per 1 cup (200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish showcases the global 'three sisters' or similar agricultural pairings where beans and tomatoes are grown and eaten together, providing complementary amino acids for a complete protein. Nutritionally, the combination of fiber-rich beans and lycopene-rich tomatoes offers a powerful antioxidant and heart-healthy boost.