Salad with canned cannellini beans
This is a simple, hearty salad that pairs creamy, protein-rich cannellini beans with fresh vegetables and a bright vinaigrette. It typically includes ingredients like tomatoes, cucumbers, red onion, parsley, and a dressing of olive oil, lemon juice, and herbs. The dish is a staple of Italian cuisine, particularly in regions like Tuscany, where it's known as 'Insalata di Fagioli'.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber from the beans, making it quite filling. It's generally moderate in calories, with a typical serving ranging from 250-350 calories, depending on the amount of olive oil used in the dressing.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 10 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Potassium | 500 mg |
| Iron | 3.5 mg |
| Folate | 120 mcg |
| Magnesium | 60 mg |
| Phosphorus | 130 mg |
| Zinc | 1.5 mg |
| Vitamin C | 15 mg |
| Vitamin K | 40 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this salad is a classic example of 'cucina povera' (peasant cooking), transforming simple, affordable pantry staples into a nutritious and satisfying meal. Nutritionally, the combination of beans and fresh vegetables provides a complete amino acid profile and a wealth of vitamins and minerals.
