Antipasto-Style White Bean Salad

🥗 Antipasto-Style White Bean Salad 🥗

What is it?
Antipasto-Style White Bean Salad is a delicious and hearty salad that takes its inspiration from Italian antipasto platters. It’s a combination of white beans, various vegetables, cured meats, cheese, and herbs, all tossed together in a zesty vinaigrette. This salad offers a medley of flavors and textures, making it a satisfying and appetizing dish.

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History:
The concept of antipasto, which means “before the meal” in Italian, dates back centuries. It traditionally consists of small, flavorful bites served before the main course to stimulate the appetite. Antipasto platters typically feature a variety of cured meats, cheeses, marinated vegetables, and olives. This salad takes those elements and transforms them into a wholesome, satisfying dish.

Components:

• White Beans: Cannellini or Great Northern beans are commonly used.
• Vegetables: You can use a mix of colorful bell peppers, cherry tomatoes, red onion, and cucumber.
• Cured Meats: Salami or prosciutto adds a savory, salty kick.
• Cheese: Cubes of mozzarella or provolone cheese work well.
• Herbs: Fresh basil and parsley provide a burst of freshness.
• Dressing: A simple vinaigrette made with olive oil, red wine vinegar, garlic, Dijon mustard, and seasonings ties everything together.

Steps to Prepare:

1. Prepare the Dressing: In a small bowl, whisk together 1/4 cup of olive oil, 2 tablespoons of red wine vinegar, 1 minced garlic clove, 1/2 teaspoon of Dijon mustard, salt, and pepper. Set aside.

2. Prepare the Beans: Drain and rinse two cans (15 ounces each) of white beans, such as cannellini or Great Northern beans. Place them in a large bowl.

3. Chop Ingredients: Dice the bell peppers, red onion, cucumber, and cherry tomatoes. Slice the cured meats into thin strips. Cube the cheese. Chop the fresh basil and parsley.

4. Combine Ingredients: Add all the chopped vegetables, cured meats, cheese, and herbs to the bowl with the beans.

5. Dress the Salad: Pour the prepared vinaigrette over the salad ingredients.

6. Toss Gently: Using a large spoon or salad tongs, gently toss all the ingredients together until they are well coated with the dressing.

7. Chill and Serve: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Before serving, give it another gentle toss. You can garnish with additional fresh herbs if desired.

Time Needed:

• Preparation: About 20-25 minutes
• Chilling: 30 minutes or more (for better flavor, you can even prepare it a few hours in advance)
• Total Time: Approximately 50-60 minutes

This Antipasto-Style White Bean Salad is a versatile dish. It’s perfect as a side dish for a summer barbecue, a light lunch, or even a standalone dinner when served with crusty bread. Enjoy! 🥗🍽️😊

Certainly! Here are the nutrition facts and some health information for Antipasto-Style White Bean Salad:

Nutrition Facts (Per Serving – Approximate values):

• Calories: 300-350 calories
• Protein: 12-15 grams
• Carbohydrates: 25-30 grams
• Dietary Fiber: 6-8 grams
• Sugars: 2-3 grams
• Fat: 18-20 grams
• Saturated Fat: 4-5 grams
• Cholesterol: 15-20 milligrams
• Sodium: 500-600 milligrams
• Potassium: 350-400 milligrams
• Vitamin C: 20-25% of the Daily Value (DV)
• Vitamin A: 10-15% DV
• Calcium: 15-20% DV
• Iron: 10-15% DV

Health Information:

1. High Protein: The white beans and cured meats provide a good amount of protein, making this salad a satisfying option for those looking to increase their protein intake.

2. Fiber-Rich: White beans are rich in dietary fiber, which aids in digestion and helps you feel full. This salad provides a decent amount of fiber, contributing to a healthy digestive system.

3. Moderate Calories: This salad is moderately calorie-dense, making it a good choice for a balanced meal. However, portion size matters for those watching their calorie intake.

4. Healthy Fats: Olive oil, a key ingredient in the dressing, is a source of heart-healthy monounsaturated fats. The fats from cured meats and cheese should be consumed in moderation.

5. Vitamins and Minerals: The salad contains vitamins like vitamin C and A from the vegetables, and calcium and iron from the cheese and beans. These nutrients are essential for overall health.

6. Sodium Content: Be mindful of the sodium content, especially if you are on a low-sodium diet. You can reduce the sodium by choosing lower-sodium cured meats and cheese.

7. Customizable: This salad is highly customizable. You can adjust the ingredients to meet your dietary preferences or restrictions, such as making it vegetarian or vegan.

8. Balanced Meal: When served with whole-grain bread or as a side to grilled chicken or fish, it can be part of a well-balanced meal that includes carbohydrates, protein, and healthy fats.

Remember that the actual nutritional content may vary based on the specific brands and quantities of ingredients you use. It’s always a good idea to consult with a nutritionist or dietitian if you have specific dietary concerns or goals.