Cannellini bean salad with lemon and herbs
Cannellini bean salad with lemon and herbs is a bright, refreshing Mediterranean-inspired dish featuring creamy white beans tossed with fresh herbs like parsley or mint, a zesty lemon dressing, and often olive oil, red onion, and crunchy vegetables. It’s a staple in Italian and broader Mediterranean cuisine, celebrated for its simplicity and versatility as a side or light main.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber, with a moderate amount of healthy fats from olive oil and relatively low carbohydrates compared to grain-based dishes. A typical serving provides around 200-250 calories, along with key nutrients like iron, folate, and vitamin C from the lemon and herbs.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 12 g |
| Carbs | 32 g |
| Fat | 4 g |
| Fiber | 10 g |
| Sugar | 2 g |
| Sodium | 380 mg |
| Potassium | 550 mg |
| Iron | 5 mg |
| Folate | 180 mcg |
| Magnesium | 90 mg |
| Phosphorus | 160 mg |
| Zinc | 2 mg |
| Vitamin C | 10 mg |
| Vitamin K | 15 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the Mediterranean diet’s emphasis on legumes and fresh, seasonal ingredients, which is linked to long-term health benefits. Nutritionally, the combination of beans and lemon juice enhances iron absorption, making it a smart choice for plant-based diets.
