ROASTED CANNELLONI BEAN SALAD
Updated: Oct 5
Introduction
This vibrant dish showcases the creamy texture of roasted cannellini beans, which are not only packed with protein and fiber but also deliver a rich, hearty flavor that’s simply irresistible.
Paired with fresh, colorful vegetables and tossed in a zesty dressing, this salad is a celebration of both taste and nutrition. The roasting process enhances the beans' natural sweetness and adds a delightful depth of flavor, making this salad a perfect side dish or a satisfying main course.
Whether you’re looking for a healthy meal prep option, a tasty addition to your lunch menu, or a vibrant dish for your next gathering, this Roasted Cannellini Bean Salad will impress with its wholesome ingredients and robust flavors. Let’s dive into this deliciously nutritious recipe!
Table of Contents
Ingredients for the Roasted Cannelloni Bean Salad
White Cannellini Beans: Cannellini beans are creamy, white beans known for their smooth texture and mild, nutty flavor. Packed with protein, fiber, and essential nutrients, they are not only satisfying but also versatile. Using canned beans saves time, making it easy to incorporate their goodness into salads, soups, and various dishes.
Arugula: Arugula is a leafy green with a peppery, slightly bitter flavor that adds a fresh kick to salads. Rich in vitamins and antioxidants, arugula not only enhances the nutritional value of this salad but also provides a vibrant green color that contrasts beautifully with the other ingredients.
Mushrooms: Mushrooms add an earthy flavor and meaty texture to the salad. When sliced and sautéed, they become tender and caramelized, contributing depth and umami. Varieties like cremini or shiitake work well, offering a robust flavor that complements the beans and greens.
Olive Oil: Olive oil serves as a base for the dressing, providing a smooth, rich flavor and healthy fats. Its fruity notes enhance the overall taste of the salad while helping to blend the other dressing ingredients seamlessly.
Dairy-Free Feta Cheese: Dairy-free feta cheese brings a tangy, creamy element to the salad without the dairy. Made from nuts or soy, it adds a delightful flavor that enhances the dish's overall richness and provides a satisfying contrast to the other ingredients.
Honey Dijon Mustard: This versatile condiment adds depth to the dressing with its creamy texture and rich flavor. The sweetness from the honey softens the bite of the mustard, making it a delightful addition to salads, marinades, and sauces. In this salad, it enhances the dressing, creating a luscious coating that brings out the flavors of the cannellini beans, fresh greens, and roasted mushrooms, ensuring a satisfying and well-rounded culinary experience.
Ingredient Substitutions for the Roasted Cannelloni Bean Salad
White Cannellini Beans: Substitute with great northern beans or navy beans for a similar creamy texture, or use chickpeas for a different flavor profile.
Arugula: Replace with spinach for a milder flavor, or use kale (finely chopped) for added nutrition and texture.
Mushrooms: Substitute with bell peppers for a sweet crunch, or use zucchini for a lighter option. If you prefer a more earthy flavor, try shiitake mushrooms.
Olive Oil: Use avocado oil for a similar taste, or substitute with grapeseed oil for a neutral flavor.
Dairy-Free Feta Cheese: Replace with tofu for a soy option, or use nut-based cream cheese for a creamy texture without the dairy.
Honey: Substitute with maple syrup or agave nectar for a vegan-friendly sweetener, or use coconut sugar for a less sweet option.
Dijon Mustard: Use yellow mustard for a milder taste, or whole grain mustard for added texture.
Fine Sea Salt: Replace with Himalayan pink salt or kosher salt for a similar flavor, adjusting the quantity to taste.
Black Pepper: Use white pepper for a milder flavor, or omit if you prefer a pepper-free dish.
Garlic: Substitute with garlic powder (1/8 teaspoon for each clove) for a milder taste, or use shallots for a sweeter, onion-like flavor.
Balsamic Vinegar: Replace with red wine vinegar or apple cider vinegar for a tangy flavor, or use lemon juice for a bright acidity.
Extra Virgin Olive Oil: Use light olive oil or flaxseed oil for a different nutritional profile, keeping in mind that flavor may vary.
How to Make the Roasted Cannelloni Bean Salad:
1.Heat a Small Pan: To a pan, add the olive oil and let heat.
2. Sautee the Mushrooms: Once hot, add the mushrooms to the pan, and Sautee until slightly brown.
3. Sautee the Beans: Add the Cannelloni Beans to the pan with the mushrooms and let them toast- about 4 minutes.
4. Make the Dressing: While the beans and mushrooms are toasting in the pan, begin to work on the dressing- to a bowl add all of the dressing ingredients and whisk until combined.
5. Compose the Salad: To a salad bowl, add the arugula, toasted beans and mushrooms. Optional- add dairy free feta.
6. Dress the Salad and Enjoy: Top with dressing and toss!
Frequently Asked Questions
Can I make this salad ahead of time? Yes! You can prepare the salad in advance by cooking the beans and chopping the vegetables. Store them separately in airtight containers in the refrigerator for up to 3 days. Just add the dressing right before serving to keep the arugula fresh and prevent wilting.
Is this salad gluten-free and vegan? Yes, the Roasted Cannellini Bean Salad is both gluten-free and vegan! It’s made entirely from plant-based ingredients, making it a great option for those with dietary restrictions.
How can I customize this salad? You can easily customize this salad by adding different vegetables like cherry tomatoes, bell peppers, or avocado. You can also incorporate proteins such as grilled chicken or quinoa for added nutrition and flavor.
What can I serve this salad with? This salad is versatile and pairs well with a variety of dishes! Serve it as a light lunch, a side for grilled meats, or as part of a larger spread at a potluck or barbecue. It’s also delicious when served with crusty bread or as a filling in wraps.
Storage Instructions
Proper refrigeration is crucial to maintain the freshness and safety of salads. Here are some general guidelines for refrigerating salads:
Storage Container: Store the salad in a clean, airtight container to prevent cross-contamination and to retain freshness. Consider using a container with a tight-fitting lid or covering the salad with plastic wrap. These are my favorite airtight containers.
Dressings on the Side: If possible, store dressings on the side and add them to the salad just before serving. This helps prevent the salad from becoming soggy.
Separate Components: If your salad has components that might wilt quickly, like delicate greens, consider storing them separately and assembling the salad just before serving.
Full Recipe
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