Healthy Heart Nutrition: White Bean Salad

by Dr. Stephen Sinatra
Filed Under: Salads, Recipes
Last Reviewed 02/06/2014

Now that the weather is warmer, my wife Jan and I have switched over from soups to salads in our kitchen. One of our favorites is White Bean Salad. Beans are a heart-healthy “wonder food,” high in fiber that helps reduce cholesterol, and indirectly helps reduce inflammation. They also contain folic acid, which helps to reduce unwanted homocysteine. Plus, this fun recipe also contains garlic, which has a whole slew of medicinal perks.

White Bean Salad


(Serves 3–4)


½ lb. dry white beans (washed and soaked overnight) or substitute 2 cans white beans drained
3-½ cups water
1 medium onion and 2 garlic cloves, chopped to add to bean’s cooking liquid
1 medium red or Vidalia onion, finely chopped
1 bunch fresh parsley, chopped
1 yellow or red pepper, chopped
½ tsp. dried mustard
1 minced garlic clove
1 T. flax or olive oil
lemon juice and balsamic vinegar to taste

First drain the beans and place in a pot with coarsely chopped onion and 2 garlic cloves. After bringing to a boil, simmer for 1-½ hours or until tender. Drain and reserve ¼ cup cooking liquid. Mix pepper, 1 minced garlic clove, oil, mustard, lemon juice, and vinegar together with reserved cooking liquid. Add to warm beans and toss with fresh parsley.

Cooks Tip: If you are in a hurry, use canned beans and flavor with extra lemon juice to taste.

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