butter bean salad this …

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Butter Bean Salad

Introducing the ‘it girl’ of salads. It just has everything – from a multitude of Mediterranean flavors to a mix of gorgeous colors and it can provide you with an almost endless list of nutrients including vitamin C, antioxidants, iron, and zinc. Plus, this easy butter bean salad recipe only takes 10 minutes to prepare, and then just set your ingredients in the oven to roast before assembling. It couldn’t be easier to nourish your body and enjoy your food this summer. 

Why This Butter Bean Salad Recipe Works So Well!

  • Just throw the ingredients in the oven and leave them for 40-45 minutes while you get on with your chores or relax. This is a great recipe for a work-from-home lunch as you can set the veggie to roast before your lunch break and then enjoy a nutritious meal to fuel your afternoon. 
  • Enjoy this recipe as a delicious summer salad main or as a tasty side dish. 
  • This butterbean salad recipe is packed with nutritional goodness from the beans, various vegetables, and olive oil.
  • Serve hot straight from the oven or chill to enjoy cold later in the week as a healthy packed lunch option to take to work or school. 
  • I opt for butter beans in a can as they are convenient and ready to go. However, if you are looking to cut costs, you can use dried beans. Simply soak them overnight in cold water. Then while the veg is roasting in the oven bring the beans to boil in a saucepan for 10 minutes then add a lid and simmer for a further 40 minutes. 

Nutritional Info

This salad is packed with nutrition from just about every angle, here are a few reasons to add this tasty salad to your weekly meal plan: 

  • Butter beans: The star of this healthy salad are the butter beans, which provide 17g of carbohydrates and 6g of protein per half-cup serving to help fuel your day. They also contain countless micronutrients, including iron, zinc, magnesium, and B vitamins.
  • Cherry tomatoes: Although oranges get all the good press, cherry tomatoes are loaded with vitamin C among other nutrients such as vitamin A, E, and Potassium. Cherry tomatoes also give your body antioxidants to help it fight free radicals and promote heart health. 
  • Olive oil: You may be tempted to go easy on olive oil as it’s high in fat. However, the majority of the fat from olive oil is a healthy monounsaturated fat that can help with inflammation. If possible, use a cold-pressed extra virgin olive oil which is less processed and provides even more health benefits including acting as a source of omega-6 and omega-3 fatty acids which are harder to consume on a fish-free diet. 

How to Store Butter Bean Salad Leftovers

This hearty salad keeps well in the fridge in an airtight container for about 5 days. 

 

In fact, I would even suggest saving some for leftovers the next day as the salad will soak up the marinade and become even more flavorful the following day. Simply stir and enjoy this salad cold. 

Ingredient Alternatives

  • I suggest using a can of butter beans for this summer salad recipe. However. you could swap these out for cannellini beans or even chickpeas depending on what you have in the cupboard. 
  • Experiment by adding bell peppers, green onions, or asparagus to the roasting dish.
  • Swap the fresh dill for parsley or tarragon to add a new flavor profile to this dish. 
  • Add another Meditteranean twist to this tasty butter bean salad by crumbling in half a block of vegan Greek white cheese. 

Let’s Chat! 

If you try this beautiful Mediterranean salad recipe for yourself, let me know by sending me a picture on Instagram!

INGREDIENTS

Salad
  • 1 can of butter beans drained and rinsed
  • 1 bunch of fresh Dill roughly chopped
  • 1/3 cup cherry tomatoes halved
  • 4 large carrots peeled and sliced into rounds
  • 4 shallots peeled, cut in half, and then lengthwise
  • 2 tablespoons of olive oil
  • 1 teaspoon garlic powder
  • Salt to taste
Dressing
  • Juice of 1/2 lemon
  • 2 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 1/2 teaspoon maple syrup
  • 1/2 teaspoon salt

METHOD

  1. Preheat the oven to 350°F
  2. Add the carrots, tomatoes, shallots, olive oil, garlic powder, and salad to a medium mixing bowl and toss together until well coated. Then add the mixture onto a lined baking tray and roast for 40-45 minutes until caramelized and tender.
  3. While the vegetables are roasting, prepare the dressing by whisking all ingredients together in a small bowl or jar and set aside.
  4. Toss together the roasted carrots, tomatoes, shallots, butter beans, and fresh dill in a medium mixing bowl. Pour the dressing over the mixture and toss to combine again.
  5. Plate and enjoy!
butter bean salad

Butter Bean Salad

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Course Salad
Servings 4

Ingredients
  

  • 1 15oz can of butter beans drained and rinsed
  • 1 bunch of fresh Dill  roughly chopped
  • 1/3 cup cherry tomatoes halved
  • 4 large carrots  peeled and sliced into rounds
  • 4 shallots peeled, cut in half, and then lengthwise
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • Salt to taste

Dressing

  • Juice of 1/2 lemon
  • 2 tbsp olive oil
  • 1 tbsp dijon mustard
  • 1 tsp maple syrup
  • 1/2 tsp salt

Instructions
 

  • Preheat the oven to 350°F
  • Add the carrots, tomatoes, shallots, olive oil, garlic powder, and salad to a medium mixing bowl and toss together until well coated. Then add the mixture onto a lined baking tray and roast for 40-45 minutes until caramelized and tender.
  • While the vegetables are roasting, prepare the dressing by whisking all ingredients together in a small bowl or jar and set aside.
  • Toss together the roasted carrots, tomatoes, shallots, butter beans, and fresh dill in a medium mixing bowl. Pour the dressing over the mixture and toss to combine again.
  • Plate and enjoy!