Beet & White Bean Salad
Nutritious and flavorful canned beans and beets are just two of the many versatile canned ingredients in your pantry – they can be added to just about anything! Give yourself an extra dose of fiber and flavor tonight with this delicious salad featuring canned white kidney beans and beets.
- Yield
- 4 Servings
- Serving size
- 1 cup
- Rating
- 3.81 of 5 (93 ratings)
Food groups
- Dairy: 1/4 cups
- Protein Foods: 1 ounces
- Vegetables: 3/4 cups
Ingredients
- Dressing:
- 2 tablespoons cider vinegar
- 1 tablespoon Dijon mustard
- 1/2 teaspoon sugar
- 1/4 cup extra virgin olive oil
- salt and ground black pepper, to taste
- Salad:
- 2 3/4 cups whole beets, well drained and each cut in half (or 16-ounce can)
- 1 can white kidney beans (cannellini) (15-ounce can)
- 1/2 cup reduced fat crumbled blue cheese
- 1/2 cup coarsely chopped walnuts, toasted
- baby arugula leaves (optional)
Directions
- Prepare dressing: In small bowl combine cider vinegar, Dijon mustard, and sugar.
- Gradually add olive oil until well blended.
- Season with salt and pepper.
- Prepare Salad: In large bowl combine beets and white kidney beans; toss with dressing.
- To serve, place arugula leaves on platter or in serving bowl; top with beet mixture.
- Sprinkle with crumbled blue cheese and walnuts.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 326.59 |
| Total Fat | 28.92 g |
| Saturated Fat | 6.28 g |
| Monounsaturated Fat | 12 g |
| Polyunsaturated Fat | 9 g |
| Linoleic Acid | 7 g |
| α-Linolenic Acid | 1.5 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 12.66 mg |
| Carbohydrates | 11.75 g |
| Dietary Fiber | 3.29 g |
| Total Sugars | 7.53 g |
| Added Sugars included | 1 g |
| Protein | 7.14 g |
| Calcium | 125 mg |
| Potassium | 295 mg |
| Sodium | 463.87 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 50 mg |
| Phosphorus | 142 mg |
| Selenium | 5 mg |
| Zinc | 1 mg |
| Vitamin A | 35 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 5 mcg |
| Folate | 54 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 18 mg |
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Source
Recipe by: Cans Get You Cooking
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/beet-white-bean-salad. Federal works are public domain in the United States.