Tag Archives: white bean

White Bean and Tomato Salad

The addition of beans makes this salad filling and add extra fiber to your meal. This is a great summer side that hits the spot.

White Bean and Tomato Salad
White Bean and Tomato Salad

4 servings
167 calories per serving

1 T white vinegar
1 T lemon juice
1 t Dijon mustard
1 drop Tabasco sauce
2 t oil
16 oz. can white beans, drained and rinsed
2 T chopped basil
1 T chopped parsley
1 scallion, chopped
1 clove garlic, minced
6 cherry tomatoes, halved
½ large red bell pepper, finely diced
Salt and pepper to taste

Combine vinegar, lemon juice, mustard and Tabasco and whisk while adding the oil. Combine beans, tomatoes, bell pepper, basil, parsley, scallions and garlic. Add the dressing and toss well to coat the cover and refrigerate ½ hour. Just before serving add salt and pepper to taste.

Spicy Tomato and White Bean Soup

This has the down home earthy flavor that all good soups should have. I had a leftover baked potato when I made this last, so I cubed it up and threw it in for some extra bulk. Sometimes I used canned chipotle pepper instead of poblanos. This one is easy to make your own – so many extras go so well with the ingredients.

Spicy Tomato and White Bean Soup
Spicy Tomato and White Bean Soup

4 servings
157 calories per serving

14 oz. can chicken broth, divided
1 c water
2 t chili powder
1 t ground cumin
16 oz. can navy beans, drained and rinsed
1 medium poblano chile, halved and seeded
1/2 onion, cut into wedges
1 pint grape tomatoes
1/4 c chopped cilantro
2 T lime juice
1 T oil
1/2 t salt
¼ t pepper

Mix broth, chili powder and cumin in a large soup pot on medium high heat. Mix the water with the pepper and onion in a food processor and pulse to chop veggies. Add onion mix to pot. Mash some beans a bit to help thicken the soup and then add all beans to the pots. Put tomatoes and cilantro in food processor and coarsely chop then add this to the pot. Bring all to a boil then cover, reduce heat and simmer 5-7 minutes. Remove from heat and stir in lime juice, oil, salt and pepper.

White Bean and Garlic Dip

This is great served with sliced up veggies or pita chips. It has a nice mellow flavor and makes a great snack or appetizer.

White Bean and Garlic Dip
White Bean and Garlic Dip

8 – ¼ c servings
71 calories per serving

10 cloves garlic
1 19 oz. can cannellini beans, rinsed and drained
2 T low fat sour cream
2 T lemon juice
2 t sesame oil
½ t ground coriander
¼ t salt
¼ c chopped parsley
1 t paprika

In a small pot of boiling water cook the garlic for 3 minutes. Drain and reserve 2 T of the cooking liquid. Peel the garlic and in a food processor mix the garlic, reserved cooking liquid and beans and mix until you have a smooth puree. Add the sour cream, lemon juice, oil, coriander and salt and process to blend. Serve sprinkled with parsley and paprika.

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