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Tabbouleh with cannellini beans recipe

Tabbouleh with cannellini beans recipe

  • Recipes
  • Dish type
  • Salad
  • Grain salad
  • Tabbouleh

A slightly different take on the traditional tabbouleh. Garnish with feta cheese and olives.

36 people made this

IngredientsServes: 6

  • 180g bulgur wheat, uncooked
  • 350ml boiling water
  • 100g fresh parsley, chopped
  • 30g baby spinach, chopped
  • 1 tomato, diced
  • 1/2 yellow pepper, diced
  • 1 small onion, finely diced
  • 2 cloves garlic, finely chopped
  • 1 (410g) tin cannellini beans, drained and rinsed
  • 4 tablespoons olive oil
  • 1 lemon, juiced
  • 1 1/2 teaspoons sea salt
  • freshly ground black pepper to taste

MethodPrep:20min ›Extra time:1hr chilling › Ready in:1hr20min

  1. Place the bulgur wheat in a large bowl, stir the boiling water into it, cover and let stand until the water is absorbed and the wheat is fluffy, about 30 minutes.
  2. In a large salad bowl, lightly stir together the parsley, spinach, tomato, yellow pepper, onion, garlic, cannellini beans, olive oil, lemon juice, sea salt and black pepper. Add the bulgur, lightly stir to thoroughly combine the salad and refrigerate until chilled, about 1 hour.

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Reviews & ratingsAverage global rating:(45)

Reviews in English (36)

by susiekew

This is an attractive, healthy salad that contains complete protein for a vegetarian meal. I think it will be even better tomorrow, when the flavours have had time to blend more. thanks!-23 Aug 2009

by SYLVIAWIG

This salad was really tasty. I had some bulgur wheat sitting in my cabinet unused, so I decided this was the recipe to try it with. I didn't have white beans so I substituted with butter beans. It was fine. Also used a whole red sweet pepper instead of half a yellow one. And definitely needed some chopped fresh avocado. Made a great addition to this salad. Maybe for some extra Mediterranean flair next time I'd also chop up some kalamata olives to add a little punch. Overall a great recipe. My husband, who gave up meat entirely for Lent, couldn't stop raving about it. This one's a keeper.-16 Mar 2010


White Bean Blondies

This recipe for delicious white bean blondies is so easy to make, and my kids love it! Baking with beans instead of flour adds protein to this healthy, naturally sweetened dessert, just like black bean brownies and maple pecan blondies!

Remember when I shared that my kids ate a whole pan of black bean brownies in two days?

Um… well… they ate a pan of these white bean blondies in one.

I don’t know if the bean gods decided to open up the heavens and drop amazing recipes for baked goods like the aforementioned black bean brownie recipe or chocolate hummus or cookie dough hummus or the below white bean blondies into my lap…

OR, I got wiser and STOPPED forcing my bean-hating family to eat beans in dishes they don’t like and STARTED to offer beans in ways they DO like.

What are White Bean Blondies

Brownies are brown because of the chocolate, right? This means blondies are blonde because of the lack of chocolate.

So If chocolate gives color and flavor to brownies and blondies obviously don’t have color, do they not have flavor too?

Thanks to Google, I learned that blondies traditionally have a butterscotch flavor AND that the flavor comes from brown sugar and butter. Mmmm. My two favorite words.

After several attempts at making White Bean Blondies (including one where we did a side-by-side taste test of white chips versus butterscotch chips), I perfected a recipe. My kids ate the whole pan! It didn’t taste like beans. It tasted like amazingness (I Love Feeding My Kids Beans And Not Hearing Them Complain About It).

Why make White Bean Blondies

I like making these white bean blondies because they are:

  • High in Protein.
  • Healthy.
  • Easy.
  • Delicious. My family LOVES them.

Ingredients for White Bean Blondies

You can make this simple recipe with just 4 ingredients!

  • Beans. I used great northern beans because that’s what I tend to buy (thanks to my belly-warming northern beans and ham soup). You can use navy beans or small white beans too. I don’t recommend cannellini beans (a.k.a. white kidney beans) because their flavor is a bit too strong in my opinion.
  • Honey. I swapped honey for maple syrup because the butterscotch flavor came through better.
  • Oats. A bit of oats helps to absorb some of the moisture from beans and butter, and in the case of white bean blondies, it’s also taking the place of the cocoa.
  • Butter. Another deviation from the coconut oil but again, HELLO BUTTERSCOTCH. The swap of butter makes these white bean blondies feel a bit more grown-up than I think they do with coconut oil (if you’re dairy-free, coconut oil will work).


Tabbouleh with cannellini beans recipe - Recipes

A few months ago, my husband and I traveled to Italy to visit our younger daughter who was spending a semester “studying” in Florence. While of course she was “studying”, there was also quite a bit of weekend travel on her agenda. Our daughter thankfully was able to experience the best of both as she engaged in her classes, lived with a fantastic Italian family and traveled near and far, making her parents quite envious from time to time!

While in Florence and later in the Tuscan and Umbrian countryside, we partook of the local diet as much as possible which in that particular part of Italy means a lot of meat. Beef, wild boar, pork, cured meats and of course, many varieties of pecorino cheese. While in the countryside, we stayed in an agriturismo so we ate bountiful breakfasts and dinners. Our nightly feasts usually included a pasta first course that often included a meat sauce, followed by a second course including meat, vegetables and salad followed by dessert. We loved every bite and thankfully we were walking miles and miles each day so we felt good despite the indulgence.

On the way home, I casually mentioned to my husband that we might benefit from temporarily embracing a vegan diet. Maybe a couple of weeks abstaining from meat and dairy might be a way to reset our bodies. Honestly, the meat isn’t a problem because we eat a very balanced diet including a lot of vegetarian meals, but dairy, especially cheese is a weakness. He wasn’t that interested in my idea, but I did make an effort for a short period and it was interesting to see how much we depend on animal protein and dairy products in our diet. It was also a good way to experiment with alternative sources of protein and fiber and we both happen to really enjoy beans so those made it into my menus.

This White Bean “Tabbouleh” was born from that time post trip when I was trying to create some colorful dishes that would be nutritious, appealing and filling. The tabbouleh idea was driven by clean flavors, color on the plate and texture. The avocado dressing was something I actually caught on the Today Show, but I tweaked it to work with this recipe. I didn’t want the dish to completely mirror a traditional tabbouleh.

My friends Leslie and Kate tested the recipe for me (many thanks ladies) and with their comments, I tweaked my original recipe further. It was a big hit at a luncheon I recently gave for a friend with a few guests asking for the recipe. Here it is at last!

Creamy white beans (I used canned cannellini) are combined with cucumbers, tomatoes, red onion and chopped Italian parsley, the key elements of a tabbouleh (minus the bulgur). The dressing is avocado that is whirred in a mini chop with lemon juice, a drizzle of olive oil, some garlic and a little bit of water to thin it out. You will not need all the dressing for the beans, but it keeps in the fridge for several days and can be used for dipping vegetables or as a dressing for greens.

What’s great about this vegetarian and vegan salad is that it is delicious whether or not you follow any special diet. It can be served as a main dish thanks to the beans or as a side dish alongside either fish or meat. You can absolutely deviate from the tabbouleh concept and add diced avocado to amp up the fiber, or if you aren’t vegan you could add some feta cheese. The recipe also easily doubles for larger crowds. And, it can sit out because it doesn’t have any dairy.

I hope you make this and if you do, please let me know how you enjoyed it. Or snap a picture and send it to me! I’d love to see what you are cooking from the blog.


Mediterranean cannellini bean salad

This week we have had a beautiful weather in Dublin, and I have been able to take quite a few pictures of my food! I only use natural light for my food photography, and living in Ireland very often I find myself with a cloudy day that would not allow me to photograph the yummy recipe that I have prepared and that I was willing to share with you.

I am resisting the need to buy a studio lighting kit, as I feel there is nothing like natural light for food photography. So you can imagine how happy I am when the sun is shining and I can take advantage to photograph my food and therefore share one more of my recipes!

The good weather and the high temperatures call for refreshing meals, and this is why I share with you today a light and tasty Mediterranean salad recipe with cannellini beans as the main ingredient.

This vegan and gluten free salad is a good source of proteins, fibre, iron, B & C vitamins and other nutrients a delicious and nutritious salad recipe that comes together in less than 30 minutes.

If you try this tasty and healthy vegan Mediterranean diet recipe, cannellini bean salad, please let me know, leave a comment and rate it. I would love to know what you come up with. Enjoy!


How to Make Greek Tabbouleh Salad

Love Mediterranean food? Then this Greek Tabbouleh Salad recipe is one you have to try! I've swapped out bulgur for cauliflower rice to make this salad even healthier!

Ingredients

  • 1 Cup Cauliflower Rice (you can sub in cooked bulgur wheat if you'd prefer the more traditional option)
  • 4 Medium Sized Tomatoes (I used tomatoes on the vine)
  • 1.5-2 Cups Chopped Parsley
  • 1/2 English Cucumber, Peeled and Diced
  • 4 Green Onions, Diced
  • 1/4 Cup Mini Peppers, Diced
  • 1/2 Cup Kalamata Olives, Chopped
  • 4 Ounces Feta Cheese, Crumbled
  • 1/4 Cup Fresh Mint, Chopped
  • 2 Tablespoons Fresh Dill, Chopped
  • FOR THE DRESSING
  • 1/4 Cup Extra Virgin Olive Oil
  • 1/4 Cup Fresh Lemon Juice
  • 2 Tablespoons Red Wine Vinegar
  • Salt and Pepper to Taste

Instructions

  1. Add the dressing ingredients (olive oil, lemon juice, vinegar) to a mason jar and shake to combine. Set aside.
  2. In a large bowl, add the other ingredients. Add salt and pepper to taste. Mix with dressing and refrigerate for flavors to combine.
  3. Store in refrigerator for up to 3 days.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Feel free to change this recipe up by adding tofu, chicken, chickpeas or cannellini beans to make it more filling!

You can switch out the cauliflower rice for bulgur, quinoa or even farro.

I&rsquove even made this with a combination of riced cauliflower, broccoli and butternut squash and that was delicious, too!

I love this salad year round, but especially in the warmer months! For me, it&rsquos the ideal salad to take along on picnics or to our pool!


  • Cannellini beans: Also known as white kidney beans, you can also use any white bean you like such as Great Northern Beans, navy beans, or butter beans (lima beans).
  • Sun-dried tomatoes packed in olive oil: Sold in jars, look for ones that are julienne cut, if available.
  • Kalamata olives: Look for pitted and sliced, if available, or you can slice them yourself.
  • Fresh parsley: I like to use Italian flat-leaf, but curly is fine, too.

Time-saving tips

If available, purchase sun-dried tomatoes in a jar which have already been julienned (sliced in strips). And look for olives with the pits removed and that have already been sliced.

For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.


Ingredients

1 can (5 ounces) tuna, drained

1 15.5-ounce can of cannellini beans, drained and rinsed, or 1 ½ cups of cooked cannellini beans (see below)

2 or 3 stalks of celery, cut on the diagonal into 3/8-inch slices (plus its leaves, if it has some)

1 chunk of red onion (about 1/6 of a medium onion), sliced thin, or 2 scallions, sliced thin (including green tops)

½ cup Italian parsley leaves (or more or less, depending on what you have and your fondness for parsley)

1 tablespoon white wine vinegar or fresh lemon juice

¼ teaspoon salt (or more, if using no-salt tuna)

A few generous grinds of black pepper

2 tablespoons extra-virgin olive oil


Nut butters

9. Joy Bauer's Chocolate-Peanut Butter Fudge Bites

These chocolaty, fudgy bites are not only delicious but are perfect for beating the afternoon energy slump.

Joy Bauer's Chocolate-Peanut Butter Fudge Bites

10. Cold Sesame Noodles with 4-Ingredient Peanut Sauce

These cold sesame noodles are a family favorite in my house. They’re ridiculously easy to make and the peanut butter sauce requires only four simple ingredients — one of them is water!

11. Pumpkin Pie Oatmeal Squares

This tasty treat offers 4 grams of protein and 3 grams of fiber so it’s a sweet treat that’s sure to have some staying power.


Mediterranean cannellini bean salad

This week we have had a beautiful weather in Dublin, and I have been able to take quite a few pictures of my food! I only use natural light for my food photography, and living in Ireland very often I find myself with a cloudy day that would not allow me to photograph the yummy recipe that I have prepared and that I was willing to share with you.

I am resisting the need to buy a studio lighting kit, as I feel there is nothing like natural light for food photography. So you can imagine how happy I am when the sun is shining and I can take advantage to photograph my food and therefore share one more of my recipes!

The good weather and the high temperatures call for refreshing meals, and this is why I share with you today a light and tasty Mediterranean salad recipe with cannellini beans as the main ingredient.

This vegan and gluten free salad is a good source of proteins, fibre, iron, B & C vitamins and other nutrients a delicious and nutritious salad recipe that comes together in less than 30 minutes.

If you try this tasty and healthy vegan Mediterranean diet recipe, cannellini bean salad, please let me know, leave a comment and rate it. I would love to know what you come up with. Enjoy!


Morning Daniel Fast Recipes

Smoothies are easy for an on the go breakfast or snack. My two favorite Daniel Fast recipes for breakfast right now are this almond milk smoothie and this blueberry banana smoothie made with toasted flaxseed. So delicious paired with this easy muffin recipe !

This 3 Ingredient Juice is such an easy recipe and certainly worth a try if you're having joint pain because it's all-natural.

The Daniel Fast doesn't allow caffeine, so just omit the tea or use an herb blend for this Tropical Smoothie .


Watch the video: Turkish White Bean Salad Recipe - Vegetarian Food (December 2021).