Super Age White Bean Tomato Salad Recipe

A heart-healthy, fiber-packed salad perfect for picnics or everyday lunch

This fresh, protein-packed, heart-healthy salad is everything you want in a fall-weather meal: crisp, cooling, and deeply nourishing. It’s the kind of dish that works just as well as a hearty lunch as it does prepped in your fridge for a week of easy, satisfying side dishes. Light yet satiating, it’s full of color, crunch, and clean, plant-forward fuel.

But this salad is a quiet powerhouse for your health.

This dish combines plant-based protein from cannellini beans with fiber-rich vegetables like cucumber, spinach, and tomatoes to support blood sugar stability, digestive health[dih-jes-tiv helth]nounA healthy gut that supports nutrient absorption and immune function.Learn MoreClose, and cardiovascular resilience[ri-zil-yuhns]nounThe ability to recover quickly from stress or setbacks.Learn MoreClose. The olive oil vinaigrette adds healthy monounsaturated fats, while garlic and scallions bring anti-inflammatory[an-tee-in-flam-uh-tawr-ee]adjectiveReducing inflammation, which contributes to better overall health.Learn MoreClose, microbiome[mahy-kroh-bahy-ohm]nounThe community of microorganisms (bacteria, viruses, fungi) living in a particular environment, especially the gut.Learn MoreClose-supporting benefits.

Every ingredient plays a role in promoting metabolic health, hormone balance, and sustained energy; no post-meal slump here.

Super Age White Bean Tomato Salad Recipe

• 1 can (15 oz) cannellini beans, drained and rinsed
  
• 1 English cucumber (or 2 Persian cucumbers), diced
  
• 1 cup cherry tomatoes, halved and de-seeded if desired
  
• 3 scallions, thinly sliced (white green parts)
  
• 2 cups baby spinach, roughly chopped
  
• 2 tablespoons fresh herbs. Choose your flavor profile. I prefer fresh parsley, but it’s also good with dill, basil, or oregano.
  
• (optional) 1 clove garlic, finely minced or microplaned (only if you can handle a little raw garlic)

For the Dressing

• 3 tablespoons extra virgin olive oil
  
• 1 tablespoon red wine vinegar
  
• Sea salt and black pepper, to taste
  

Instructions

1. Mix the vinaigrette: In a small jar or cup, combine olive oil, red wine vinegar, minced garlic, salt, and pepper. Shake or whisk until emulsified.
   
2. Build the salad: In a large bowl, add the beans, cucumber, tomatoes, scallions, spinach, and herbs.
   
3. Toss to coat: Pour the dressing over the salad. Gently toss to combine. Taste and adjust seasoning as needed.
   
4. Let it rest: For best flavor, let the salad sit for 10–15 minutes before serving.

Nutrition: 280 calories · 10g protein · 25g carbs · 8g fiber · 14g fat