Tomato and White Bean Salad with Basil
8 min · 3 servings
Why it works
Adding a can of beans turns a simple tomato salad into a side with real protein and fibre, so it holds you rather than leaving you hungry an hour later.
Ingredients
- 1 can (400 g) cannellini beans, drained and rinsed
- 3 ripe tomatoes, cut into chunks
- 1/4 red onion, very thinly sliced
- 2 tbsp extra-virgin olive oil
- 1 tbsp red wine vinegar
- 1 handful basil
- to taste salt and black pepper
Method
- Put the tomato chunks in a bowl with a good pinch of salt and leave for 5 minutes - the salt draws out their juice, which becomes part of the dressing.
- Add the drained beans and the sliced onion.
- Pour over the olive oil and vinegar and add a grind of black pepper. Fold together gently.
- Tear the basil leaves over the top and fold through once.
- Leave for 10 minutes for the flavours to come together, then taste, adjust the salt, and serve.
Swaps
Add cubed cucumber and a little crumbled feta to make it more of a meal.
Estimate per serving: ~230 kcal · 10 g prot · 26 g carb · 10 g fat
FAQ
Does salt cause water retention?
Yes. Too much sodium makes the body hold on to more water, which can feel like puffiness in the legs, hands and face. Most dietary sodium comes from packaged and restaurant food, not the salt shaker.
What are healthy recipes with just a few ingredients?
Some of the easiest: turmeric scrambled eggs with spinach, two-ingredient banana oat pancakes, one-pan salmon and broccoli, 5-minute hummus and frozen berry nice cream. All use few ingredients and take under 30 minutes.
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General wellness information, not medical advice. See a health professional about persistent symptoms.