If you’re looking for a fresh, flavorful, and healthy salad that’s both satisfying and easy to make, this Tuscan Bean Salad is the perfect choice! Inspired by Northern Italian cuisine, this simple dish is made with low-sodium white beans and a mix of fresh herbs, creating a light yet hearty meal. It’s ideal for anyone seeking to reduce their sodium intake while enjoying a delicious, nutritious salad.
Why You’ll Love This Tuscan Bean Salad:
Made with low-sodium canned white beans or dried beans, this salad is a great way to enjoy the nutritional benefits of beans without the excess salt. This dish is a fantastic source of fiber, plant-based protein, and essential vitamins. Plus, the combination of fresh parsley, basil, and sage brings out the best in the beans, creating a perfect balance of earthy and zesty flavors.
Perfect for Meal Prep or a Light Lunch
This Tuscan Bean Salad serves four people, and with only 31 milligrams of sodium per serving, it’s a healthy option for anyone looking to maintain a low-sodium diet. It’s also an excellent choice for meal prepping, as it can be stored in the fridge for several days and served as a quick lunch, snack, or side dish.
Ingredients:
2 (15 oz) cans of low-sodium white beans (or 2 cups dried navy beans, cooked until tender)
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh sage
Freshly ground black pepper to taste
Juice of half a lemon
Olive oil as needed
Instructions:
If using dried beans: Wash them in cool water and boil for 20 minutes. Drain and then continue boiling until the beans are tender, which may take up to 2 hours. For added flavor, consider simmering the beans with a lemon wedge, a couple of garlic cloves, or fresh herbs.
Prepare the salad: Once the beans are ready, drain them and place them in a large bowl. Add all the remaining ingredients, including fresh herbs, black pepper, and lemon juice.
Let it sit: Stir the mixture to combine thoroughly and let it rest for about 1 hour before serving. This allows the flavors to meld together beautifully.
Tips for Customization: Feel free to adjust the herbs based on what you have on hand or what you prefer. You can also add in other ingredients like chopped tomatoes, onions, or even a sprinkle of parmesan cheese for extra flavor.