Summer is the time for light, refreshing meals that leave you feeling satisfied but not weighed down. This Tomato, Cucumber, and White Bean Salad with Basil Vinaigrette is exactly that—a flavorful and nutritious dish that’s perfect for hot days when you want something fresh, fast, and nourishing. With a mix of hydrating vegetables, creamy white beans, and a tangy basil vinaigrette, this salad is a crowd-pleaser whether served as a side dish or a main meal.
The Health Benefits of Tomato, Cucumber, and White Bean Salad
Tomatoes: A Nutritional Powerhouse
Tomatoes are the star of this salad, and for good reason. They’re packed with lycopene, an antioxidant that has been shown to support heart health and may even reduce the risk of certain types of cancer. On top of that, tomatoes are rich in Vitamin C, which helps boost your immune system, and potassium, which plays a role in regulating blood pressure. This vibrant fruit (yes, technically a fruit!) is also low in calories, making it a guilt-free addition to any meal.
Cucumbers: Hydrating and Refreshing
Cucumbers bring a refreshing crunch to the dish while offering much-needed hydration, thanks to their high water content. Cucumbers are known for their anti-inflammatory properties, which can help improve skin health and reduce puffiness. Plus, they’re low in calories but high in essential nutrients like Vitamin K and potassium, making them a wonderful addition to any healthy eating plan.
White Beans: Plant-Based Protein and Fiber
White beans are the unsung hero of this salad. They provide a creamy texture that balances out the crunch of the vegetables, while also packing a serious nutritional punch. High in fiber, white beans promote digestive health and help maintain stable blood sugar levels. They’re also an excellent source of plant-based protein, making this salad a filling and satisfying meal on its own.
Basil Vinaigrette: A Burst of Freshness
Why Basil?
Basil adds a fresh, herbaceous flavor that complements the other ingredients beautifully. Beyond its flavor, basil offers several health benefits, including anti-inflammatory and antibacterial properties. It’s rich in antioxidants, which help protect the body from oxidative stress.
Simple Recipe for Basil Vinaigrette
1 cup fresh basil leaves
3 tbsp extra-virgin olive oil
1 tbsp balsamic vinegar (or white wine vinegar)
1 clove garlic, minced
1 tsp Dijon mustard
Salt and pepper to taste
Blend all ingredients in a food processor until smooth. Taste and adjust the seasoning as needed. This vinaigrette is the perfect finishing touch for your summer salad.
Ingredients for the Salad
2 large ripe tomatoes, chopped
1 English cucumber, diced
1 can (15 oz) white beans, drained and rinsed
¼ cup red onion, thinly sliced
¼ cup feta cheese, crumbled (optional)
2 tbsp fresh parsley, chopped
2 tbsp fresh basil, chopped
Step-by-Step Preparation Guide
Step 1: Prepare the Vegetables
Start by thoroughly washing all your vegetables. Chop the tomatoes and cucumbers into bite-sized pieces. Slice the red onion thinly, and roughly chop the fresh parsley and basil. Drain and rinse the white beans to ensure they are ready to go.
Step 2: Assemble the Salad
In a large mixing bowl, combine the chopped tomatoes, cucumbers, white beans, red onion, and herbs. If you’re using feta cheese, sprinkle it on top for a bit of creaminess and tang.
Step 3: Dress the Salad
Drizzle the prepared basil vinaigrette over the salad, and gently toss everything together to make sure the dressing coats all of the ingredients. Be careful not to overmix, as you don’t want to break down the beans or turn the salad soggy.
Step 4: Serve and Enjoy
This salad is best served fresh, but if you’re planning to enjoy it later, it can be stored in the refrigerator for up to two days. The flavors will meld together, making it even tastier the next day.
Nutritional Breakdown
Calories: 210
Protein: 8g
Fat: 12g
Carbohydrates: 19g
Fiber: 6g
Sugars: 4g
Sodium: 230mg
Customization and Variations
Vegan Option
To make this salad vegan, simply omit the feta cheese. You’ll still have plenty of flavor and texture from the other ingredients.
Add Greens
Incorporate leafy greens like spinach or arugula for an added boost of fiber and vitamins. This will also make the salad more filling.
Protein Boost
For a heartier meal, consider adding grilled chicken, shrimp, or even hard-boiled eggs. These additions provide extra protein to keep you satisfied longer.
Grains for Heartiness
Mix in cooked quinoa, farro, or couscous to bulk up the salad and make it more substantial. This is an excellent option if you’re serving the salad as a main course.
Why This Salad is Perfect for Meal Prep
This salad holds up well in the refrigerator, making it an excellent option for meal prep. The ingredients maintain their texture, and the flavors deepen over time. Just be sure to store the vinaigrette separately and toss it with the salad right before serving to keep everything fresh.
Advantages
Nutrient-Dense and Healthy
This salad is a powerhouse of vitamins, minerals, and antioxidants. Tomatoes offer lycopene for heart health, cucumbers provide hydration and skin benefits, and white beans deliver plant-based protein and fiber. With a mix of fresh vegetables and beans, it's an ideal choice for a healthy diet, supporting digestion and overall well-being.
Low-Calorie and Weight-Friendly
At just 210 calories per serving, this salad is perfect for those watching their weight. It’s light yet satisfying, making it a guilt-free meal or side dish that keeps you full without overloading on calories.
Easy to Prepare
The recipe is simple and quick to make, requiring minimal prep time. With just a few fresh ingredients and a homemade basil vinaigrette, this dish can be prepared in under 20 minutes, making it a great option for busy days.
Versatile and Customizable
One of the best aspects of this salad is its flexibility. You can easily customize it to suit your dietary preferences. Want more protein? Add grilled chicken or shrimp. Need more greens? Toss in some spinach or arugula. It’s also vegan-friendly when you omit the feta cheese.
Perfect for Meal Prep
This salad stores well in the refrigerator for up to two days, making it an excellent choice for meal prep. The ingredients retain their texture, and the flavors meld beautifully over time. It's great for lunches or quick dinners on the go.
Disadvantages
Short Shelf Life
While the salad is great for meal prep, it does have a limited shelf life. After two days, the vegetables may lose their crunch, and the dressing can make the salad soggy. For best results, keep the dressing separate until you’re ready to eat.
Requires Fresh Ingredients
The quality of this salad heavily depends on the freshness of the ingredients. Using less-than-fresh vegetables can result in a lackluster dish. It’s important to source fresh tomatoes, cucumbers, and herbs to maintain the salad’s vibrant flavor.
Potential for Sogginess
If overmixed or left too long after dressing, the salad can become soggy. White beans and cucumbers release water, which can dilute the flavors and affect the texture. It’s best to toss the salad just before serving and avoid overdressing.
Allergen Sensitivity
Some people may have allergies to certain ingredients like beans or basil. Additionally, if you include feta cheese, it’s important to note that it’s not suitable for those who are lactose intolerant or have dairy allergies.
Not Very Filling for Some
While the salad is light and refreshing, it might not be filling enough as a standalone meal for those with higher caloric or protein needs. In such cases, adding extra protein like chicken or incorporating grains can help make the dish more substantial.
Conclusion
This Tomato, Cucumber, and White Bean Salad with Basil Vinaigrette is a summer must-try. Not only is it packed with vibrant flavors and textures, but it’s also incredibly nutritious. Whether you’re enjoying it as a light lunch, a side dish, or a full meal, this salad offers something for everyone. Plus, with its versatility and ease of preparation, it’s sure to become a staple in your summer recipe rotation.
FAQs
Can I make this salad ahead of time?
Yes! This salad can be made ahead of time and stored in the refrigerator for up to two days. Just keep the dressing separate until you’re ready to serve.
Is this salad gluten-free?
Yes, the salad is naturally gluten-free. If you decide to add grains, make sure they are gluten-free as well, such as quinoa.
What can I substitute for basil in the vinaigrette?
If you don’t have basil, you can use fresh parsley, cilantro, or mint for a different flavor profile.
Can I use canned tomatoes instead of fresh?
Fresh tomatoes are recommended for the best flavor and texture, but in a pinch, you could use canned diced tomatoes—just make sure to drain them well.
Is this salad suitable for vegans?
It can be made vegan by omitting the feta cheese and ensuring the mustard in the vinaigrette doesn’t contain any animal products.
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