White Bean Cucumber Salad

This simple salad is one of my go-to’s and a favourite. Pairs well with lots of dishes or make a meal with added salad greens, grains and different proteins.

  • Prep 10 mins
  • Cook Time
  • Difficulty Low
  • Serving2-4
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Cooling

Ingredients

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Salad

  • 1 can white beans* - 1 ½ cups | 15oz | 425g
  • 1 cucumber - diced
  • 2 cups fresh snow peas | mangetout
  • ¼ -½ cups chives - fine chop

Method

White Bean Cucumber Salad

 

WASH all veg.  Drain + rinse white beans

 

DICE cucumber about the same size as white beans.  THINLY slice peas + chives

 

MIX all ingredients in a bowl.   

 

DRESS with 4-6 tbsp Lemon Dijon Dressing or Lemon Garlic Tahini.

 

SERVE with Mixed Baby Greens, Rocket | Arugula fresh pea tendrils. Top with sunflower seeds, toasted pine nuts or any other nuts or seeds.

Tips + Suggestions

WHITE BEANS + SWAP OR ADD – use cannellini or navy beans OR swap | add chickpeas + lentils, cooked rice, quinoa, black lentils, pinto, adzuki, black beans, black-eyed peas.

 

VEG + SWAP OR ADD sugar snap peas, radish, fresh asparagus, kohlrabi, celery – finely diced.

 

ADD sunflower seeds, toasted pine nuts or any other nuts or seeds.

 

ANIMAL PROTEIN – ADD Canned tuna, fish or smoked fish or HB Egg