Cannellini Bean Salad Recipe

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Refreshing Cannellini Bean Salad:

Did you know that cannellini bean has the lowest glycemic index amongst all types of beans? Therefore, the best choice for diabetic patients. In addition it has anti-cancer properties and helps fighting cardiovascular diseases. See below for more health benefits of Cannellini beans.

refreshing cannellini bean salad recipe

The Servings:

No of servings: 6 persons

The Ingredients

Main Ingredients

  1. Cannellini beans (400g); dried
  2. Egg tomatoes (400g); quartered
  3. Black seeded olives (200g); halved

Spices & Condiments

  1. Garlic (1 clove) – crushed
  2. Black pepper (½ tsp) – cracked
  3. Lemon rind (1 tbs) – finely grated
  4. Lemon juice (60 ml)
  5. Olive Oil (75 ml)
  6. Sugar (1 tsp)
  7. Salt to taste


  • Basil leaves (3tbs); whole and fresh

The Tasty and Healthy Secret (which makes the difference)

  • The finely grated lemon rind.

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The Directions (in Easy steps)

The Cannellini Beans

  1. Cover beans with cold water in a large bowl; Let soak overnight.
  2. Drain beans, place in a large pan of boiling water.
  3. Cook uncovered for about 45 minutes or until tender.
  4. Drain and let cool.

The Tomatoes

  1. Meanwhile, place the tomatoes in a large baking dish.
  2. Drizzle with 40ml of olive oil the sprinkle with the cracked pepper.
  3. Bake, uncovered, in a very hot oven for about 25 minutes or until soft.

The Mixture

  1. Place beans and tomatoes in a large bowl.
  2. Then add the lemon rind, black olives and the remaining ingredients.
  3. Finally toss gently to mix everything well.


  • Dried cannellini beans is used here, but you can substitute for cans of any type of white beans, drained and rinsed.
  • Preparation time is approximately 20 minutes (excluding the soaking time overnight). The cooking time is approximately 50 minutes.

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Health Benefits of Cannellini Beans:

cannellini bean salad recipes

  1. It has the least glycemic index amongst all beans. So it’s good for the diabetic patients.
  2. Regulates blood sugar level.
  3. Helps combating arthritis, and is good for the bones
  4. Helps prevent cardiovascular diseases.
  5. Helps fight thrombosis
  6. Good for patients suffering from Alzheimer disease.
  7. May fight certain cancers.
  8. It is good for the immune system.
  9. It also improves digestion.
  10. Can also works against dementia.
  11. Good for your skin.
  12. Good for weight management.
  13. It has a detoxifying effect on the body.

Nutritional Information Cannellini Beans:

Cannellini Beans are rich source of powerful and essential nutrients:

  1. It is supercharged with protein.
  2. Rich in antioxidants.
  3. High dietary fiber contents.
  4. Contains potassium, sodium, calcium and iron.
  5. A goldmine of B vitamins (B1, B2, B3, and B6)
  6. Contains a good amount of carbohydrates.

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