Authentic, simple and healthy Italian bean salad is so easy to make, yet delicious and full of protein. Makes a great packed lunch or picnic dish.
Originally published October 4th, 2013.
Many people think that Italian cuisine is complicated and involves lots of “herbs and spices.” Nothing could be further from the truth.
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Most Italian dishes are very simple and involve a few flavors which, instead of fighting for attention, come together beautifully to complement each other. This Italian bean salad is a perfect example: it is simple, has only three or four ingredients, and amazing flavor. Here’s another vegetarian bean recipe you may enjoy.
Barley bean soup made in a slow cooker.
It’s also low in fat, high in protein, and the extra virgin olive oil provides many health benefits. Cannellini beans are a super food in their own right, supplying high amounts of iron, vitamin B1, magnesium, antioxidants and more.
I have made this Italian cannellini bean salad for many get togethers, buffets and parties, and guests always comment on how delicious it is. It’s perfect as a side dish, for a pot luck, picnic, brunch–the list goes on.
As a matter of fact, the photo of this Italian bean salad is my daughter’s packed lunch for school today, along with a piece of homemade bread.
As I stated in my “rant” about using quality ingredients: yes, you can use canned beans, but will it taste the same as home cooked beans? You know the answer, so I’m including how to cook dried beans in case you haven’t made them before. I always have a supply of home cooked beans in small containers in the freezer.
They’re handy for making this bean salad, adding to Italian green beans, or making pasta & beans, for a super quick and healthy meal.
How to Cook Dried Beans
Step 1. Soak the beans overnight (I cooked cannellini, but the same directions apply to any kind of bean like kidney, navy, garbanzo, borlotti, fava etc.). I usually start to soak them in the afternoon, in at least 4 or 5 times the amount of water. You don’t want the beans to dry up while soaking.
Step 2. Then next day, rinse the beans well, picking out any debris. Add water in a pot about an inch or two above the level of the beans.
Step 3. Put on the stove over medium high heat, and bring to a boil. Stir and remove the foam with a wooden spoon and discard, then lower the heat so that the beans are at a constant simmer for approximately 45 minutes, or until cooked. About 35 minutes into cooking, add a teaspoon of salt.
Taste the beans for readiness, and add salt, if needed. If the beans are still hard, continue to cook, if it tastes rather bland, add more salt.
Drain, and cool. Use as desired, or refrigerate or freeze.
Simple, Healthy Italian Bean Salad
serves two as a side dish
Ingredients
- 8 oz cooked beans (your choice)
- 2 green onions or regular onion (sweet is best)
- 1 to 2 Tbsp extra virgin olive oil (good quality will make a HUGE difference)
- wine vinegar, optional (I LOVE it with vinegar, but it’s a totally a matter of taste)
- good quality sea salt, to taste
Place all the ingredients in a bowl and toss together gently. Taste for salt, and add a little if necessary. How can it get any easier than this?
Serve with crusty Italian bread, of course, homemade is the best!
Simple, Healthy, Italian Bean Salad
A super simple Italian style bean salad.
Ingredients
- 8 oz cooked beans (your choice)
- 2 green onions or regular onion (sweet is best)
- 1 Tbsp extra virgin olive oil
- sea salt
Instructions
Place all the ingredients in a bowl and toss together gently. Taste for salt, add more if necessary.
Serve with crusty Italian bread
Notes
Nutrition information is using cannellini beans.
Nutrition Information:
Yield: 2 Serving Size: 4 ozAmount Per Serving: Calories: 192Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 684mgCarbohydrates: 30gFiber: 6gSugar: 12gProtein: 6g
Nutritional information is only an estimate.
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Dear Christina
just a question..I sometimes put Apple Cider Vinegar in the soak water. Is this OK?
I’ve never heard of this, but I don’t know that it would hurt.
If you forget to soak the beans overnight, you can put them in a pot with water, bring it to a boil, place a lid on the pot and turn off the heat. An hour later, drain the water. The beans will be in the same state now as if you had soaked them overnight.
Good tip, Nancy. Actually, since I wrote this post years ago, I’ve read that there’s not even a need to pre-soak beans. I’ve tried it and they turned out! I still soak mine, though! :)
[…] There’s nothing else quite like minestra*, both in looks and taste. I don’t know of any British or American dish which I can compare and contrast it with, so you’ll have to go out on a limb and trust me that it’s not just healthy, but very tasty! It’s also vegetarian, vegan and gluten free. Beans provide the protein, so it’s also a well-rounded meal. You can find canned beans without any added ingredients, but I prefer to cook my own. If you don’t know how, you can learn how easy it is to do here. […]
[…] use De Cecco pasta (my favorite brand), and cook dried beans myself. I love Borlotti/cranberry Beans which you can find online and at many bulk item stores. I make […]
Love! I don’t use dried beans nearly enough (my mom would be so disappointed!). Thanks for the reminder!
Yes, Patricia! I’m sure your mother would LOVE for you to cook homemade beans! I know, I have an Italian mother, too! :)
Wow, Christina – you’ve been posting like crazy & I need to catch up! This salad looks exactly like something you’d find in Italy. I love beans so need to try it.
You’re right, Susan!! That’s the bean salad my family in Italy (and everywhere else) makes! :) Try it! It’s delicious!!
I like simple salads like this. Did you peel all those favas? Who has a whole day to kill doing that? :P
No way! No peeling involved!! No time! :)
Just LOVE this! I substituted parsley for the onions to add color as I am not a fan of onions!
Thanks for the inspiration!
Great substitution! Thanks for letting me know…I love to hear that I’ve inspired someone to cook something (especially when it’s healthy!) :) CC