White Bean Salad

White Bean Salad is a hearty, refreshing dish featuring tender white beans (like cannellini or Great Northern beans) tossed with crisp vegetables, fresh herbs, and a bright vinaigrette. It's a staple of Mediterranean cuisine, particularly popular in Italy and Greece, often served as a side dish, light lunch, or part of a mezze spread.

🍽️ Nutrition at a glance

This salad is a good source of plant-based protein and dietary fiber, with a moderate amount of complex carbohydrates and very little fat, especially if dressed with olive oil. A typical serving provides a solid boost of iron, folate, and magnesium, and generally falls in the range of 200-300 calories.

Nutrition breakdown

Calories	180 kcal
Protein	12 g
Carbs	30 g
Fat	3 g
Fiber	8 g
Sugar	4 g
Sodium	400 mg
Potassium	600 mg
Iron	4 mg
Magnesium	90 mg
Folate	180 mcg
Vitamin K	20 mcg
Zinc	2 mg
Phosphorus	180 mg
Vitamin C	8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a classic example of 'cucina povera' (peasant cooking) from the Mediterranean, transforming simple, affordable pantry staples into a nutritious and flavorful meal. Nutritionally, the combination of beans and a vitamin C-rich ingredient (like lemon juice or tomatoes) in the dressing helps enhance the absorption of the plant-based iron.