Name: White Bean and Tomato Salad: Quick High Fiber & Protein
Prep time: 15 min
Total time: 15 min
Ingredients: 2 Tbsp olive oil; 1 lemon, (for juice); 2 Tbsp red wine vinegar; 1 garlic clove, (minced); 1/2 tsp oregano; 15 oz canned garbanzo beans, (drained); 15 oz canned cannellini beans, (drained (or other white bean)); 16 oz cherry or grape tomatoes, (halved); 1 cucumber, (diced); 1 bell pepper, (diced); 1 red onion, (diced); 1/4 cup kalamata olives, (sliced); 1/2 cup feta

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This White Bean and Tomato Salad is full of fresh vegetables and beans for a high fiber and high protein dish ready in 15 minutes! Enjoy garbanzo, cannellini beans, tomatoes, red onion, cucumber, bell pepper, olives, and feta mixed with an olive oil, lemon juice, and red wine vinegar dressing.

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Why You Should Focus on Fiber

Eating fiber has so many health benefits, including improved digestive health, lowering cholesterol levels, and stabilizing blood sugars. Fiber is also more filling, which helps you to eat less. This helps support a healthy weight. High-fiber diets are associated with a lower risk of dying from many health conditions.

Focus on fiber for a healthy life! Women should aim for at least 21-25 grams of fiber and men should aim for 30-38 grams per day depending on age.

Why You’ll Love White Bean and Tomato Salad

Beans and vegetables provide fiber along with several other nutrients. This White Bean and Tomato Salad is high in fiber with 11 grams per serving! It is also high in plant-based protein with 19.5 grams per serving. Enjoy this salad for a filling and satisfying meal. I pair it with a small portion of chicken or cottage cheese to get around 30 grams of protein total.

Fresh vegetables and canned beans make this salad easy to prepare and ready in 15 minutes. I love a quick nutritious meal! I used my vegetable chopper to prepare the vegetables quickly and make them consistent sizes.

Ingredients

Dressing

Extra virgin olive oil: full of healthy fats, antioxidants, and polyphenols.

Lemon juice: adds fresh and tart flavor.

Red wine vinegar: provides antioxidants and rich flavor.

Garlic & oregano: more flavor!

Salad

Garbanzo beans: also known as chickpeas, provide fiber, protein, and an array of vitamins and minerals, including folate, iron, and zinc.

White beans: cannellini and Great Northern beans are two common kinds of white beans. Any white bean can be used. Like garbanzo beans, white beans provide protein, fiber, folate, iron, and zinc.

Tomatoes: contain lycopene, an antioxidant that supports your immune system.

Cucumber: adds crunch and more antioxidants.

Red onion: adds crisp, sharp flavor and rich in antioxidants.

Bell pepper: provides fiber and vitamin C.

Olives: healthy fats and add a unique flavor.

Feta: crumbly cheese that adds protein. I love the saltiness it adds.

How to Make White Bean and Tomato Salad

DRESSING: In a small bowl, add olive oil, lemon juice, red wine vinegar, garlic, and oregano. Stir to combine. Set aside.

SALAD: In a large mixing bowl, add garbanzo beans, white beans, tomatoes, cucumber, onion, bell pepper, olives, feta, and dressing. Stir to combine. Enjoy!

beans, cucumber, red onion, bell pepper, olives, tomatoes, and feta in mixing bowl

Tips for White Bean and Tomato Salad

Use a vegetable chopper to chop even pieces and save time!

Enjoy the recipe as 4 large servings as part of a meal or use as a side dish for parties.

Pair with a small portion of chicken, tuna, or add cottage cheese to add extra protein for a meal.

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