📝 About This Recipe
This vibrant salad celebrates the creamy texture of the Cannellini bean, a staple of the Mediterranean diet known as the 'white kidney bean.' We've elevated this humble legume with a zesty, hand-whisked citrus vinaigrette, crunchy garden vegetables, and a bouquet of fresh Italian herbs. It is a protein-packed, plant-based powerhouse that works beautifully as a refreshing lunch or a sophisticated side dish for a summer gathering.
🥗 Ingredients
The Legume Base
- 30 ounces Cannellini beans (two 15oz cans, thoroughly rinsed and drained)
- 1/2 cup Red onion (very finely diced)
Garden Vegetables
- 1 cup English cucumber (quartered and sliced)
- 1 cup Cherry tomatoes (halved lengthwise)
- 1 small Red bell pepper (seeded and finely diced)
- 1/2 cup Flat-leaf Italian parsley (freshly chopped)
- 2 tablespoons Fresh mint leaves (chiffonade or finely torn)
Lemon-Herb Vinaigrette
- 1/3 cup Extra virgin olive oil (high quality cold-pressed)
- 3 tablespoons Fresh lemon juice (about 1 large lemon)
- 1 teaspoon Lemon zest (finely grated)
- 2 cloves Garlic (minced into a paste)
- 1/2 teaspoon Dried oregano (crushed between palms)
- 1 teaspoon Dijon mustard (for emulsification)
- 1/2 teaspoon Sea salt (to taste)
- 1/4 teaspoon Black pepper (freshly cracked)
Optional Finishing Touches
- 1 tablespoon Capers (drained)
- 1 pinch Red pepper flakes (for a subtle heat)
👨🍳 Instructions
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1
Begin by preparing the cannellini beans. If using canned, pour them into a colander and rinse under cold running water until the water runs clear and the foam is gone. Let them drain completely for at least 5 minutes to ensure the salad isn't watery.
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2
Macerate the red onions: Place the finely diced red onions in a small bowl and cover with the lemon juice intended for the dressing. Let them sit for 10 minutes; this 'pickles' them slightly, removing their harsh bite.
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3
Prepare the vegetables. Cut the English cucumber into quarters lengthwise, then slice into 1/4 inch thick triangles. Halve the cherry tomatoes and dice the bell pepper to a size similar to the beans for a uniform look.
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4
In a small glass jar or mixing bowl, prepare the vinaigrette. Combine the extra virgin olive oil, the lemon juice (strained from the onions), lemon zest, minced garlic, Dijon mustard, dried oregano, salt, and pepper.
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5
Whisk the dressing vigorously (or shake the jar) until the oil and lemon juice have emulsified into a thick, creamy gold liquid.
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6
In a large, wide mixing bowl, combine the drained cannellini beans, the softened red onions, cucumber, cherry tomatoes, and bell pepper.
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7
Add the fresh chopped parsley and mint to the bowl. Fresh herbs are the soul of this salad, so don't be afraid to be generous.
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8
Drizzle about three-quarters of the dressing over the salad. Use a large rubber spatula to gently fold the ingredients together, being careful not to smash the delicate beans.
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9
Taste a bean and a vegetable together. Adjust the seasoning with more salt, pepper, or the remaining dressing if it feels dry.
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10
If using, fold in the capers and a pinch of red pepper flakes for an extra briny and spicy kick.
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11
Let the salad rest at room temperature for 15-20 minutes before serving. This allows the beans to absorb the flavors of the vinaigrette.
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12
Give the salad one final gentle toss, transfer to a beautiful serving platter, and garnish with a few extra sprigs of parsley.
💡 Chef's Tips
For the best texture, use 'no-salt-added' beans to control the seasoning perfectly. If you have time, cook dried cannellini beans from scratch with a bay leaf and garlic for a superior, buttery texture. To keep the salad fresh for leftovers, add the tomatoes and cucumbers just before serving as they release water over time. Always use English or Persian cucumbers to avoid the thick, bitter skin and large seeds of standard cucumbers. If the salad has been in the fridge, let it sit at room temperature for 10 minutes so the olive oil can liquefy again.
🍽️ Serving Suggestions
Serve alongside a piece of crusty, grilled sourdough bread rubbed with a raw garlic clove. Pairs beautifully with a chilled glass of crisp Pinot Grigio or a dry Rosé. Top with crumbled Feta cheese or shaved Parmesan for an extra savory dimension. Serve as a bed for grilled wild-caught salmon or lemon-herb chicken skewers. Pack it in a mason jar for a healthy, protein-rich work lunch that won't wilt.