White beans marinated in olive oil, red wine vinegar, and a heap of fresh parsley and basil, ready in the time it takes to chop the herbs. Good scooped straight from the bowl as a snack, good spooned next to whatever else is on the table for dinner. It keeps for days in the fridge and gets better as it sits.
Ingredients
- 2 cans (400g each) cannellini beans, drained and rinsed
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1 small shallot, finely diced
- 1/2 tsp Dijon mustard
- Salt and pepper to taste
Instructions
- Combine white beans in a large bowl.
- Whisk olive oil, red wine vinegar, Dijon mustard, salt, and pepper together.
- Pour dressing over the beans and add the diced shallot, parsley, and basil.
- Toss gently to combine.
- Let sit at room temperature for at least 10 minutes before serving, or refrigerate and bring back to room temperature to serve.
Nutrition Facts (per serving)
| Calories | 230 |
| Total fat | 11g |
| Total carbohydrates | 26g |
| Dietary fiber | 9g |
| Protein | 9g |
| Sodium | 310mg |
Why This Is Good for Your Gut
Cannellini beans are dense with soluble fiber and resistant starch, both fermented by gut bacteria into butyrate, a short-chain fatty acid that supports the colon lining. Fresh herbs add polyphenols that beneficial bacteria also feed on, and because this dish is entirely plant-based but simple enough to sit alongside any protein, it fits naturally into a flexitarian way of eating without requiring a menu built around it.
Make a big batch on Sunday and you've got lunch handled for half the week.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
