High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette is a healthy and flavorful salad. It contains cannellini beans, baby spinach, cherry tomatoes, shallots, fresh dill, feta cheese, toasted walnuts, and lemon-garlic vinaigrette. This salad contains Greek yogurt and feta cheese, so it’s not good for a dairy-free diet. High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette is prepared in twenty minutes, so it is good for a quick lunch or light dinner. High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette is good for storage purposes, so it is good for meal prep. Serve it with whole-grain bread, grilled chicken, or roasted vegetables. It contains 455 kcal and 18 g of protein.

STATS:

• Calories: 455 kcal
• Time for prep: Fifteen minutes
• Serving size: 1¾ cups
• Cook time: 5 minutes
• Cuisine: Mediterranean
• Total time: 20 minutes
• Course: Salad, Lunch
• Diet: High-Protein, Vegetarian
• Serving: 4

EQUIPMENT:

• Big mixing vessel
• Whisk
• Cutting board
• Small vessel
• Knife
• Small skillet

INGREDIENTS:

• 2 tbsp. lemon juice
• 2 tbsp. whole-milk Greek yogurt
• ½ tsp. Dijon mustard
• 1 small garlic piece
• ¼ tsp. black pepper
• ¼ cup olive oil
• ¼ tsp. salt
• 2 cans cannellini beans
• 3 cups baby spinach
• One can cherry tomatoes
• Two small shallots
• 3 tbsp. dill
• ½ cup feta cheese crumbs
• ¼ cup toasted walnuts

INGREDIENT NOTES:

LEMON JUICE:

• Include the fresh lemon juice to give the vinaigrette a bright and tangy taste. We would use freshly squeezed lemon juice as well, and it will provide a fresher flavor.

GREEK YOGURT:

• Include the whole-milk Greek-style yogurt to make the dressing creamy and smooth. It will also help to add extra protein to the salad.

DIJON MUSTARD:

• Add the Dijon mustard to give the vinaigrette a mild and sharp taste. It will also help to bring the dressing ingredients together.

GARLIC:

• Include the freshly grated garlic to add a strong savory taste to the dressing. Grate the garlic properly so it mixes nicely in the dressing.

CANNELLINI BEANS:

• Include the canned cannellini beans to make the salad convenient and filling. We would use canned beans as well, and we have to rinse and drain them well before adding them to remove excess liquid and sodium.

BABY SPINACH:

• Add the baby spinach to include a fresh green color and mild flavor in the salad. We have to use fresh spinach leaves so they mix easily with the beans and dressing.

CHERRY TOMATOES:

• Include the halved cherry tomatoes to add a natural sweet taste, juicy texture, and color to the salad. We have to cut them evenly so they distribute throughout the salad.

SHALLOTS:

• Add the sliced shallots to include a mild onion taste and a little crunch in the salad. We have to slice them thinly so it doesn’t leave its intense flavor.

FRESH DILL:

• Include the fresh dill to add a light and herby flavor to the salad. It will also pair well with the lemon, feta, and beans.

FETA CHEESE:

• Add the crumbled feta cheese to give the salad a creamy texture and salty, tangy taste. We have to crumble it into small pieces so it spreads evenly throughout the salad.

WALNUTS:

• Include the toasted chopped walnuts to add a crunchy texture and nutty taste to the salad. We would toast them briefly as well, and it will make their natural flavor richer.

INSTRUCTIONS:

1. Include the Greek yogurt, seasonings, lemon juice, and Dijon mustard in the small vessel and mix them with a whisk.
2. Add the olive oil to the vessel and whisk to make the dressing creamy.
3. Add the baby spinach, shallot slices, dill, and cannellini beans to the big mixing vessel, add the dressing to it, and mix to coat the salad.
4. Include the feta crumbs & chopped walnuts in it and mix them gently, then put in the fridge, then serve.

SERVING SUGGESTIONS:

BREAD & GRAINS:

• Whole-Grain Bread
• Sourdough Toast
• Quinoa
• Brown Rice

PROTEIN PAIRINGS:

• Grilled Chicken
• Baked Salmon
• Grilled Shrimp
• Roasted Chickpeas

VEGETABLE SIDES:

• Roasted Broccoli
• Grilled Zucchini
• Roasted Bell Peppers
• Garlic Green Beans

LIGHT SIDES:

• Cucumber Salad
• Greek Salad
• Tomato Soup
• Roasted Asparagus

TIPS:

• Wash the beans, then strain them well, then add them to the salad so it doesn’t become watery.
• Add the fresh lemon juice to include the best taste in the dressing.
• Roast the walnuts slightly and cool them, then add them to it.
• Include the feta & walnuts at the end to keep the texture.

STORAGE INFORMATION:

FRIDGE:

• Add the dish to the vessel and store for three days.

FREEZER:

• Don’t freeze this salad as the fresh vegetables and dressing will become watery.

FAQs:

Will I utilize the dried cannellini beans in it?

• Yes, include the dried beans, but cook them till soft, then strain properly and cool before adding.

Would I include any other variety of white beans?

• Yes, include the Great Northern beans or navy beans in the salad instead.

Could we make the salad without dairy?

• Yes, add the vegan yogurt and dairy-free feta cheese for this purpose.

Will I include the chicken in the salad?

• Yes, include the leftover cooked or grilled chicken to make it tastier, and it will add more protein to the salad.

What to include instead of walnuts?

• We can include toasted pecans, pumpkin seeds, or almonds in the salad to make it crunchier.

Does this salad contain gluten?

• No, this salad doesn’t contain gluten, as all the items in the dish are naturally gluten-free, though you would check the label of the packaged item before buying.

NUTRITIONAL INFORMATION:

Calories: 455 kcal

Net carbs: 30 g

Serving: 1

Iron: 5 mg

Total carbs: 40 g

Serving size: 1 & ¾ cups

Vitamin A: 0.5 mg

Fiber: 10 g

Calcium: 250 mg

Protein: 18 g

Sodium: 470 mg

Potassium: 800 mg