Have you already started the barbecue season? Or are you still looking forward to the first barbecue of this year? Unfortunately, I belong to the second group, which is why I’ve been thinking about new barbecue side dishes all the time. I guess that’s my way to compensate the fact that I desperately miss the summer weather. But the good thing is, that I came up with a lot of great recipes, such as this delicious tomato, basil and white bean salad. It a wonderful barbecue side dish but it also tastes incredibly good on its own. So, without any further ado, let’s dive right into this easy salad recipe.jump to recipe
Healthy and Well-Balanced
The nice thing about this white bean salad is that it’s not only great for serving as a side dish at a barbecue. It’s also a yummy and calorie-friendly main course packed with so much flavor.
And since it contains lots of vegetables, plant-based protein, some carbohydrates and healthy fats, this white bean salad is a really balanced dish in itself.
On very valuable ingredient are the cannellini beans which are also known as white kidney beans. They basically look identical in shape, but they came in a creamy white color.
In addition to their high iron and protein content, cannellini beans also score points with various phytochemicals. Among other things, these help to bind free radicals, lower the cholesterol level and strengthen the immune system.
In addition, such phytochemicals as saponins, protease inhibitors, phytic acid or phytoestrogens are known to protect us for various forms of cancer.
Furthermore, to all these plant power compounds and those gorgeous health benefits, the cannellini beans will be the main source of protein and carbohydrates in today’s recipe.
However, you can still serve this tomato, basil, and white bean salad with some more side dishes, such as an additional protein source like grilled chicken, tofu or fish and some more carbs like some toasted bread.
The quantities, as they are given in this tomato, basil and white bean salad, are equal to two servings, if served as a main course along some bread or some other sides of your choice. However, feel free to double, triple, or halve them, depending on how many people you’re cooking for.
And of course, leftovers are a great thing here! Therefore, you are welcome to prepare the double amount and save the rest for the following days.
If you like to have a larger portion or one with more or less calories, carbs, proteins, or fats, feel free to adjust the amount of carbs and/or protein and fats to your individual needs.
I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more (or less) than I do.
Ingredients for the White Bean Salad
- one small to medium-sized eggplant
- 400 grams or 14 ounces of cherry tomatoes
- one shallot and one large clove of garlic
- three teaspoons of olive oil
- half a bunch of fresh basil
- one can of cannellini beans (about 240 grams or eight or nine ounces)
- salt and pepper
Variations and Substitutions
Cannellini beans can usually be found in major supermarkets and in any Italian grocery store. But alternatively, you can also use small white beans for this salad.
If you enjoy this salad as a main course at home, I recommend serving it with some roasted whole wheat bread and maybe some fried tofu, meat, fish or halloumi cheese.
Easy White Bean Salad – Here’s How to Make It
To make this yummy tomato, basil and white bean salad, we’ll start with our eggplant. To remove the bitterness, we first cut it into small cubes and mix them with about a teaspoon of salt.
Don’t worry, we won’t eat all the salt later one, since we will wash the eggplant before sauteing it. But the salt will extract the bitter substance solanine. And since this process takes a little time, we set those salted eggplant cubes aside for about ten to fifteen minutes. Or if you have the time, you can let the salt do it’s work for up to 30 minutes.
In the meantime, we can wash the tomatoes and cut them into halves or quarters depending on their size. Furthermore, we can peel and finely dice the shallot and garlic.
Now heat up a teaspoon of oil in a medium-sized frying pan and fry the shallots and garlic cubes with a pinch of salt until translucent. Then put them into a large salad bowl along with the cut tomatoes.
Not it’s time to rinse the eggplant. Then take the cubes in your hand and squeeze out the remaining liquid before sautéing them with a teaspoon of oil over medium-high heat for about five minutes or until they are nicely juicy and soft.
In the meantime, drain and rinse the beans, wash the basil and cut the leaves into fine strips. Then, once the eggplant is ready, you can mix it all together and season it with a teaspoon of oil and salt and pepper to taste.
Healthy Tomato, Basil and White Bean Salad – Perfect for Barbecues or as a Light Main Course
Next time we will have a barbecue, I will definitely bring this white bean salad with me. Since it’s so easy to prepare and still tastes delicious even a few hours later, it the perfect salad to serve at a barbecue.
But if you’re like me and you don’t want to wait until the next barbecue, just try it right away. It tastes so good with some bread and maybe a pan grilled chicken, steak, some fried tofu or halloumi cheese on the side.
I hope you like this delicious and simple white bean salad and that you give it a try soon.
And in case, you’ve tried this tomato, basil and white bean salad, I’d appreciate your comment and rating on this recipe. It’s easy to do via the comments section below this post and it would mean the world to me.
Have fun trying it out and bon appétit,
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Tomate, Basil and White Bean Salad
- 1 colander
- 1 medium-sized frying pan
- 1 eggplant
- 400 g cherry tomatoes (14 oz)
- 1 shallot
- 1 garlic clove
- 3 tsp olive oil
- ½ bunch of fresh basil
- 1 can cannellini beans (~240g or 8-9 oz drained beans)
Prepare the Eggplant
- Wash the eggplant, cut it into small cubes and mix with about a teaspoon of salt, let it stand for 10 to 15 minutes. (If there is enough time, you can leave it for up to half an hour).
White Bean Salad
- Meanwhile, wash the tomatoes, cut them in half and put them in a large bowl. Peel and finely dice the onion and garlic. Heat a teaspoon of oil in a frying pan and sauté the onion and garlic cubes with a pinch of salt until translucent. Then add both to the tomatoes.
- Rinse the eggplant thoroughly, squeeze out the liquid with your hands and sauté it with a teaspoon of oil for about 5 minutes over medium-high heat until it becomes soft and juicy and has developed some lightly roasted aromas.
- Meanwhile, wash the basil and cut the leaves into fine strips. Rinse the beans and drain them well.
- Add the eggplant, basil, beans and the remaining oil to the salad and season it to taste with salt and pepper
- calories: 239 kcal
- fat: 8 g
- carbohydrates: 26 g
- proteins: 11 g