White Bean Salad Ina Garten is a great way to start your day. This salad is packed with protein, fiber, and antioxidants.
I love the light dressing of white balsamic vinegar and olive oil that evokes a hint of sweetness. White beans provide a satisfying vegetarian source of protein and fiber and red pepper flakes for flavor.
What is White Bean Salad Ina Garten?
White Beans are about the same size as a pearl onion or small red bell pepper. They have a mild and slightly sweet flavor. White beans are a good source of dietary fiber, protein, B vitamins, iron, and magnesium.
How to make White Bean Salad Ina Garten
- 3 cups cooked and cooled white beans (about 1 1/2 cups dry beans, or if you have time to soak overnight)
- 1/4 cup white balsamic vinegar
- 1/4 cup chopped red onion
- 1-2 cloves of garlic, crushed
- 2 tablespoons olive oil
- 1 teaspoon of salt
- 1/4 teaspoon pepper flakes (optional)
1. Place beans in a bowl. Mix vinegar, onion, garlic, and oil together in a small bowl. Pour over beans.
2. Add salt and pepper flakes if desired. Refrigerate for 1 hour before serving.
History of White Bean Salad Ina Garten
It is hard to believe that we can still feel hungry after a big bowl of this White Bean Salad Ina Garten. It is so flavorful and filling. Plus, it is a great way to use leftover cooked beans!
Ina Garten introduced this recipe on her Food Network show “Barefoot Contessa” in 2006.
Price In White Bean Salad Ina Garten
It is very reasonable in price. 1-1/2 cup cooked white beans cost less than $3, and the 2 pack of dried beans is less than $10, so this recipe costs less than $11.
Health Benefits of White Bean Salad Ina Garten
White Bean Salad Ina Garten is a healthy salad. It has high protein, fiber, iron, magnesium, and vitamin B6 content.
White beans are a good source of protein and magnesium. As we age, the thermoregulation of our body slows down, so we lose more water weight from our stomachs than from our heads.
The elderly will be prone to dehydration very easily if they do not eat enough foods rich in fiber and water to help make up for losing weight.
Perfect 6 Serving Ideas of White Bean Salad Ina Garten
1. Serve with whole-grain crackers and salad greens for a light dinner.
2. Serve on top of whole-grain sandwich bread and top with arugula, mayo or mustard, sun-dried tomatoes, and red onion slices for a lunchtime sandwich.
3. Serve on a bed of fresh spinach leaves with grilled chicken breast slices, chopped walnuts, and goat cheese crumbles as an easy dinner idea.
4. Serve on a bed of fresh spinach leaves as an appetizer with warm breadsticks or toasted garlic bread.
5. Serve this as a vegetable side dish with your favorite baked chicken recipe.
6. Make a large tray in advance and package in separate single servings for an office lunch or quick dinner after work.
Is It Healthy?
Yes, it is healthy! White Bean Salad Ina Garten is an excellent source of protein, dietary fiber, and iron. It also has a high amount of Vitamin B6.
Healthy Tip for White Bean Salad Ina Garten
Beans are naturally high in sodium, so try to cook them with little or no salt. If you feel that the beans need to be soaked in water overnight, drain and rinse them thoroughly before cooking. This will help remove excess sodium from the beans.
Is It Gluten-Free?
Yes, it is gluten-free.
Is It Good For Weight Loss?
Yes, because it is a low-calorie and low-fat recipe.
Is It Bad For Diabetes?
Because this recipe has a high fiber content, it should not be consumed by people with diabetes unless they can monitor their blood sugar levels and adjust their insulin dosage accordingly.
Is It Good For Cholesterol?
Yes, because it contains only good cholesterol and no bad cholesterol. Red pepper flakes add flavor but also have antioxidant properties to keep your cholesterol at a healthy level.
Is It Safe During Pregnancy?
Yes, there is no scientific evidence that suggests that eating white beans causes miscarriages or disabilities in newborns.
But it is always better to consult with your doctor and ask if you have any pregnancy complications, such as gestational diabetes.
Is It Bad For Kidneys?
White Bean Salad Ina Garten does not contain any harmful kidney ingredients.
Is It Bad For Thyroid?
The sodium in this recipe is high, so people with elevated thyroid levels could have a problem because the body runs primarily on sodium.
Too much sodium can be bad for the thyroid and lead to many health problems. If you are prone to hypertension or diabetes, this recipe may not be a good choice.
I love this White Bean Salad Ina Garten. It is very easy to make, and you don’t have to cook the beans all day.
The white beans taste delicious and smooth yet crunchy at the same time! Serve it as a side dish or appetizer at your next dinner party or gathering. It is a great way to use leftover cooked beans!
If you are looking for more recipes like this one, please check my Recipe Index for all of my recipes here on Elegant Recipes.