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Best Easy Insalata di Fagioli Recipe

Name: Best Easy Insalata di Fagioli Recipe
Total time: 15 min
Yield: 170 g
Ingredients: cannellini beans 2 cups; red onion 0.5 cups; celery stalk 1 pieces; cherry tomatoes 1 cup; fresh parsley 0.25 cup; extra virgin olive oil 3 tbsp; red wine vinegar 1.5 tbsp; sea salt 0.5 tsp; black pepper 0.25 tsp

Italian bean salad with onion, herbs, and olive oil is a protein-packed vegetarian dish. This fresh mediterranean salad is a healthy family side ideal for a calorie deficit or weight loss plan.

Cook 15 min Difficulty EASY 220 kcal

#vegetarian #mediterranean #diabetic friendly #DASH

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Ingredients

Main ingredients

cannellini beans 2 cups
red onion 0.5 cups
celery stalk 1 pieces
cherry tomatoes 1 cup
fresh parsley 0.25 cup

Seasonings/Sauce

extra virgin olive oil 3 tbsp
red wine vinegar 1.5 tbsp
sea salt 0.5 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 30 g 55%

Protein 10 g 18%

Fat 7 g 27%

Serving size 170g

Cooking steps

1

Rinse and drain the cannellini beans, then transfer them to a large bowl.
2

Thinly slice the red onion and celery stalk. Add both to the bowl with the beans.
3

Halve the cherry tomatoes and chop the fresh parsley. Add them to the mixture.
4

Drizzle the extra virgin olive oil and red wine vinegar over the salad. Sprinkle with sea salt and black pepper.
5

Gently toss everything together with a spatula to evenly coat and blend the flavors. Let the salad rest for at least 10 minutes at room temperature before serving to allow the flavors to meld.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient in this Insalata di Fagioli recipe is cannellini beans. They provide the creamy texture, plant-based protein, and classic Italian flavor that defines this dish.

Q. How should I adjust the seasoning for best flavor balance?

The recommended seasoning ratio is 3 tablespoons of extra virgin olive oil to 1.5 tablespoons of red wine vinegar, with sea salt and black pepper to taste. Whisk the dressing and check seasoning after tossing; add more vinegar if you prefer a tangier taste, or additional herbs for extra freshness.

Q. How do I avoid soggy beans in the salad?

Drain the canned beans thoroughly and use gentle folding when mixing. Letting the salad rest for 10 minutes allows flavors to develop without making the beans mushy. Avoid overmixing to maintain the integrity of the beans.

Q. How many calories are in one serving, and is it good for a low-calorie diet?

Each serving contains about 220 kcal, making this a light option ideal for calorie deficit or weight management. Carbohydrates provide about 55% of calories, protein 18%, and fat 27% per serving.

Q. Is this Insalata di Fagioli high in protein or suitable for vegetarians?

Yes, this is a vegetarian-friendly salad. Each serving contains 10 grams of protein from the beans, making it a protein-packed meatless choice for everyday meals.

Best Easy Insalata di Fagioli Recipe

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