Colorful Cannellini Bean Salad Recipe with Peaches and Peppers
May 26, 2020
This cannellini bean salad recipe tastes so good, and it’s healthy too!
Summer can be a busy time with hot days and social gatherings. This bean salad is perfect for a hot summer night and lunch the next day or when you’re getting together with friends or going to a potluck dinner. Use it as a main dish, side dish, or just a little dash of color on a green salad.
This recipe takes about 5 minutes to make and can keep in the refrigerator for a couple of days.
Mediterranean diet in a bowl
Since vegetables and beans are the basis of this bean salad, it’s perfect for anyone following the Mediterranean diet or DASH diet to lower their blood pressure, reduce the risk of stroke, or lose weight.
It’s also the perfect dish if you’re trying to improve your gut health by building a healthier gut microbiome. Doing this has many advantages for your overall health beyond gut health. (Read “Gut health: 9 Ways your gut microbiome affects your overall health” to learn more about this.)
Fiber and protein in a beautiful salad
Every time I make this salad for an event, people comment about how good it tastes and the color of it. The white cannellini beans make the reds of the peppers and golden yellow of the peaches look so vibrant and eye appealing. But that’s only part of the cannellini beans do in this bean salad!
For each serving, the beans provide 7 grams of fiber and 7 grams of plant based protein. The combination of fiber and protein from the cannellini beans helps keep you satisfied longer because of how your body digests it. It also helps to limit how your blood sugars rise, even with the fresh peaches in this bean salad recipe. The net carbs from this salad are only 17 grams.
Combining fiber and protein can help you resist those after dinner or cookout temptations that can sidetrack you from your efforts to eat healthier or limit your calories. (If you feel it’s hard to change your eating habits, read “Why changing eating habits can be hard” for a secret that may help you.)
What type of bean to use?
For this bean salad, I used a can of cannellini beans because I wanted their softer texture to pair well with the ripe peach and their white color to make the peppers and peaches more vibrant.
You could also make this salad with could also be made with any of the following: kidney beans, navy beans, black beans, or chickpeas.
Canned beans make this recipe very easy, but you should keep a few important things in mind when using them. Read “Are canned beans better than dry beans cooked at home?” to learn more.
Fruit in a bean salad?
Does using peaches in a bean salad surprise you? Fresh peaches can often be a good substitute for tomatoes in salads, especially when local ripe tomatoes are unavailable or too costly for your budget. The peach’s tanginess and sweetness give this dish an unexpected but delightful touch of flavor.
For more simple ways to get more flavor into the meals you make, download my free guide “How To Make 15 Vegetables Taste Better” for a handy chart to use.
Cannellini Bean Salad Recipe with Peaches and Peppers
Ingredients
- 1 15 ounce can of cannellini beans, rinsed well
- 1 large red pepper, diced into bite-sized pieces
- 1 medium peach, diced (leave peel on)
- 1 or 2 scallions, diced
- 1 teaspoon dried parsley or cilantro (or 2 teaspoons fresh)
- 2 teaspoons olive oil
- 1 tablespoon white balsamic vinegar
- black pepper to taste
- garlic powder to taste (optional)
Instructions
- Place first four ingredients in a bowl and gently mix.
- Drizzle remaining ingredients on top and gently mix until salad is coated.
- Serve immediately or chill. Use within three days.
Notes
Read more at "Are canned beans better than dry beans cooked at home?"
Nutrition
Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age. It doesn’t have to be that way!
I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.