Cannellini Bean and Cucumber Salad

This Cannellini Bean and Cucumber Salad is a fresh, bright dish you can make any day. It uses canned white beans for fast protein and crisp cucumber for crunch. The dressing is creamy but light, and the dill gives a clean herb note. It is a lighter option for lunch or a side that pairs with grilled fish or tofu. If you like crisp cucumber salads with a kick, you might also enjoy a spicy variation in my jalapeno popper cucumber salad recipe which uses similar crisp veggies and bold flavors.

This salad is a great choice when you want a healthy, easy meal. It is gluten free, low calorie compared to heavy salads, and works as a great for meal prep dish. The beans give plant-based protein and fiber that help you feel full longer. Read on for simple steps, serving ideas, and tips.

WHY YOU WILL LOVE THIS RECIPE

• It is quick to make. You can be ready in about 10–15 minutes.
• It is a lighter option that still fills you up because of the beans.
• It makes a high protein meal when you add extra protein like grilled chicken, tuna, or firm tofu.
• It is a healthy version of a creamy bean salad because it uses vegan mayo and lemon instead of heavy cream.
• It is good for weight loss when eaten in reasonable portions because the fiber and protein help control hunger.
• This salad is great for meal prep. Make a batch and eat it for several meals during the week.

This dish also fits many diets. It is diabetic-friendly due to fiber from beans and cucumber, gluten free, and easy to adapt to low calorie or higher protein needs.

HOW TO MAKE Cannellini Bean and Cucumber Salad

Make this salad in a bowl, mix, and serve. The steps are simple, and the result is fresh and full of flavor. Below are exact steps you can follow.

EQUIPMENT NEEDED

• Mixing bowl
• Fork or potato masher
• Cutting board
• Sharp knife
• Small bowl for dressing
• Spoon or spatula for mixing
• Measuring spoons and cups
• Serving bowl or containers for meal prep

Ingredients You’ll Need :

1 can cannellini beans, drained and mashed, 1/2 English cucumber, thinly sliced into small strips, 1/3 cup fresh dill, chopped, 1/3 cup spring onion, chopped, 1/2 small red onion, finely chopped, 1 tbsp capers, 1 tbsp vegan mayonnaise, juice of 1/2 lemon, 1 tbsp soy sauce, 1 tbsp sesame seeds

STEP-BY-STEP INSTRUCTIONS :

1. Drain and rinse the cannellini beans. Mash them with a fork in a mixing bowl, leaving a bit of texture.
2. Thinly slice the cucumber into matchsticks. Finely chop the red onion, spring onions, and dill.
3. In a small bowl, whisk together the vegan mayo, lemon juice, and soy sauce.
4. Add cucumber, chopped onions, dill, and capers to the mashed beans. Pour over the dressing and mix gently to combine.
5. Taste and adjust seasoning if needed. You likely won’t need added salt due to soy sauce and capers.
6. Sprinkle with sesame seeds and serve on toast, in a wrap, or enjoy as a side salad.

HOW TO SERVE Cannellini Bean and Cucumber Salad

• Serve this salad chilled or at room temperature. It works well as a main or side.
• For a light lunch, serve 1 to 1 1/2 cups of salad on a plate with mixed greens. This helps with portion control and keeps the meal low calorie.
• For a balanced dinner, add 3–4 ounces of grilled fish, chicken, or baked tofu to make a high protein meal.
• Spread a thin layer on whole grain toast for an open-faced sandwich. Limit the toast to one slice for a good for weight loss portion.
• Use it as a filling in a wrap with leafy greens for a quick meal prep lunch.

Portion control tip: a standard serving is about 1 cup. Because the beans are filling, one cup with a side of steamed veg can make a complete meal while keeping calories in check.

STORAGE & FREEZING : Cannellini Bean and Cucumber Salad

• Refrigerator: Store the salad in an airtight container for up to 3 days. The cucumber will soften over time, so it is best eaten within 48 hours for the best texture.
• Freezing: Do not freeze this salad. The cucumber and mayo-based dressing do not freeze well and will break down when thawed.
• To keep meal prep fresh: store the dressing separate from the beans and cucumber if you plan to keep it more than a day. Mix right before serving.

SERVING SUGGESTIONS

• Pair with a simple protein like grilled salmon or baked chicken breast for a balanced plate that is both high protein and heart healthy.
• Serve with a bowl of vegetable soup for a light dinner that stays low calorie.
• Add a small side of whole grain crackers or a half cup of cooked quinoa for more fiber and slow carbs.
• For a gluten free meal, skip bread and serve on a bed of greens or roasted vegetables.

You can also pair this salad with sweet, fresh fruit for contrast. For a light summer meal, serve it next to a melon or citrus salad like this bright Refreshing Watermelon and Mint Salad to balance the savory beans with a sweet side.

VARIATIONS

• Healthier version: Use plain Greek yogurt instead of vegan mayo for a lower fat and higher protein dressing. Add extra lemon and reduce soy sauce to lower sodium. This is a healthy version that keeps creaminess but cuts calories.
• High-protein or low-carb version: Add grilled chicken, canned tuna, or diced firm tofu to boost protein. For a lower carb option, reduce the beans by half and add extra cucumber and grilled chicken; this yields a lower carb, higher protein meal.
• Air fryer or oven-baked version: If you want crispy texture, roast the cannellini beans. Toss drained beans with a little oil, smoked paprika, and salt, and roast in the oven at 400°F for 20–25 minutes until crisp. Or use an air fryer at 375°F for 12–15 minutes. Let beans cool and then mash half of them and fold the crispy halves into the salad for a mix of soft and crunchy. This oven-baked or air fryer step adds texture and makes the salad more hearty.

Other ideas:

• Add chopped cherry tomatoes for color.
• Swap dill for parsley if you prefer a simpler herb.
• Add a teaspoon of mustard to the dressing for a tangy lift.

MAKE-AHEAD TIPS FOR Cannellini Bean and Cucumber Salad

• Make the bean and cucumber mix up to 2 days ahead if you store dressing separately. Keep dressing in a small jar in the fridge and add it just before serving.
• Roast or air fry a batch of beans and store them separately in the fridge. Add them to the salad the day you want to eat it for a fresh crunch.
• Pack the salad into meal prep containers with a small dressing cup, then pour dressing in before eating. This keeps the salad crisp and is great for work lunches.

This salad is great for meal prep because it holds well for a couple of days and tastes good cold or at room temp. It saves time and gives you a healthy, fiber-rich meal option for busy days.

FAQs

Q: Is this salad good for weight loss?
A: Yes. The salad is a lighter option that is high in fiber and plant protein. These nutrients help you feel full and reduce snacking. Keep portion size to about 1 cup if you want to control calories. Use less mayo or swap for yogurt to lower calories further.

Q: Is this recipe diabetic-friendly?
A: It can be. Cannellini beans have fiber and protein, which slow the release of sugar into the blood. Pair the salad with a lean protein and non-starchy vegetables for a balanced plate. Watch portions of beans if you count carbs and reduce soy sauce if you need to lower sodium.

Q: Can I make this salad gluten free?
A: Yes. All main ingredients are naturally gluten free. Just check the label on your soy sauce—use tamari for a gluten free soy alternative.

Q: How long will this salad keep in the fridge?
A: Store in an airtight container for up to 3 days. For best texture, keep dressing separate and add it right before eating. Do not freeze the salad; cucumbers and mayo do not freeze well.

Q: Can I add meat or fish for more protein?
A: Absolutely. Add grilled chicken, salmon, or canned tuna to make this a higher protein meal. This turns it into a full high protein meal that is still light and healthy.

Q: Can I use other beans?
A: Yes. Cannellini beans have a mild flavor and soft texture, but navy beans or butter beans work well. Chickpeas will give a different texture and a nutty note.

Q: Is there a low carb version of this salad?
A: To make it lower in carbs, cut the beans in half and add more cucumber, greens, and a lean protein like chicken or tuna. This keeps the salad filling while reducing carbs.

Q: Can I make this vegan?
A: Yes. Use vegan mayonnaise (as in the recipe) and ensure your soy sauce is vegan. The salad is plant-based and vegan-friendly as written.

(End of FAQs)

Careful planning and small swaps make this salad fit many needs. With a few changes, it can be a healthy staple in your lunch rotation. For a sun-filled picnic idea, try pairing it with a fruit-forward protein salad like the sweet and spicy chicken peach salad to add warm flavors and protein to the meal.

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