White Bean Salad with Lemon and Herbs
White Bean Salad with Lemon and Herbs is a bright, fresh dish typically made with cannellini beans, lemon juice, olive oil, and a mix of fresh herbs like parsley or dill. It's a staple in Mediterranean cuisine, often served as a light lunch, side dish, or part of a mezze spread.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber, making it satisfying and nutritious. A typical serving provides around 200-250 calories, with healthy fats from olive oil and key nutrients like iron, potassium, and folate.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 32 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 600 mg |
| Folate | 140 mcg |
| Iron | 4 mg |
| Magnesium | 80 mg |
| Vitamin C | 15 mg |
| Vitamin K | 30 mcg |
| Manganese | 1.2 mg |
| Copper | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a perfect example of the Mediterranean diet's emphasis on simple, whole ingredients. Nutritionally, the combination of beans and lemon not only enhances flavor but also helps increase iron absorption from the plant-based ingredients.
