Tabbouleh White Bean Salad

Name: Tabbouleh White Bean Salad
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 800g / 24 oz (2 cans) white beans (like cannellini, navy/haricot, butter beans) (, drained (Note 1 & 3)); 4 tomatoes (, cut into 1.25cm / 1/2" pieces); 3 cucumbers ((or 1 1/2 long English/Telegraph cucumbers), cut into 1.25cm / 1/2" pieces); 1/2 red onion (, finely chopped); 1 cup parsley (, roughly chopped (1 large bunch)); 1/3 cup mint (, roughly chopped); 2 tbsp lemon juice; 4 tbsp extra virgin olive oil; 1 garlic clove (, small, minced using garlic press); 1/2 tsp Dijon mustard ((Note 2)); 1/2 tsp salt (, kosher/cooking salt (1/4 tsp table salt)); 1/2 tsp black pepper

13 steps

Prep:15minCook:40min

Think Tabbouleh -- but with the bulgur switched for white beans to make a more substantial salad that's an excellent starch + veg side dish, or light meal for warm days! It's fresh, lemony, herby, totally delicious and good for you. To add protein, top with grilled chicken or fish, hot smoked trout or even a can of tuna / other fish. Serves 8 - 10 as a side, 4 - 5 as a meal. Keeps for 3 days.

Updated at: Thu, 17 Aug 2023 06:05:37 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories423.9 kcal (21%)

Total Fat8.2 g (12%)

Carbs66.1 g (25%)

Sugars5.3 g (6%)

Protein24.9 g (50%)

Sodium152.7 mg (8%)

Fiber26.4 g (94%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

Salad:

800gwhite beans

like cannellini, navy/, haricot, butter beans, drained

4tomatoes

cut into 1.25cm / 1/2" pieces

3cucumbers

or 1 1/2 long English Telegraph cucumbers, cut into 1.25cm / 1/2" pieces

0.5red onion

finely chopped

1 cupparsley

roughly chopped

⅓ cupmint

roughly chopped

Lemon dressing:

2 Tbsplemon juice

4 Tbspextra virgin olive oil

1garlic clove

small, minced using garlic press

½ tspDijon mustard

½ tspsalt

kosher, cooking salt, 1/4 tsp table salt

½ tspblack pepper

Instructions

Step 1

Place Dressing ingredients in a jar and shake well to combine.

Step 2

Place Salad ingredients in a big bowl. Drizzle over most of the Dressing, toss well.

Step 3

Transfer to serving bowl. Serve!

Notes

Step 4

1. Beans - I've made this with white beans to make it look more like Tabbouleh, but any coloured beans will do just fine here, even chickpeas.

Step 5

2. Dijon mustard - sub yellow mustard, or omit. Makes the dressing a wee bit thicker which is great for fine-grain type salads because it helps coat better.

Step 6

3. Dried beans (navy, cannellini or other white beans) - you will need 1 1/4 cups of any dried white beans.

Step 7

1 can = 1 3/4 cups beans once drained

Step 8

Recipe calls for 2 cans = 3 1/2 cups beans

Step 9

1 cup dried beans = 2 3/4 cups cooked

Step 10

So you will need approx 1 1/4 cups dried beans (1.25 x 2.75 = ~3.5 cups cooked beans)

Step 11

HOW TO COOK DRIED BEANS - soak in plenty of water (beans will triple in volume) 5 - 24 hrs. Drain bring to boil then gently simmer in a large pot of water with 1 tbsp salt* partially covered with a lid. The cooking time will vary wildly depending not just on size/type of beans, but also the age of beans. Fresh dried cannellini beans, 24 hr soak can cook = 25 minutes. Old large lima beans could take over 2 hours.

Step 12

So start checking at 25 minutes, and the closer they are to being ready, check every few minutes because small beans can go from just under to overcooked within 5 minutes. They are ready when they're tender all the way through, if they are overcooked they can fall apart / disintegrate on the edges (also this can happen to lower quality beans).

Step 13

4. Storage - keeps for 3 days, though the tomato does lose perky juiciness the next day. I also like to either hold back some dressing to give it a fresh drizzle just before serving, or else a squeeze of fresh lemon and drizzle of olive oil will do the trick.

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