Daniel Fast Tuscan White Bean Salad Recipe

March 12, 2019

Tuscan White Bean Salad

Need a different way of preparing white bean? This white bean salad recipe offers a unique taste that you will love and provides tons of nutrients to benefit your overall health.

If you’re in search of high protein food, a bean is a perfect choice for you.

And this white bean salad recipe is the ultimate dish to prepare for loads of benefits to your body.

What’s great about beans is how cheap they are, yet packed with amazing nutrients. You can also cook them in a variety of ways, making them truly versatile.

You don’t have to put up with just one kind of bean dish!

So if you’re eager to learn more about this fascinating way of cooking white beans, keep reading to have some ideas on how to prepare this Daniel fast recipe for your health and gastronomic experience.

White Beans - Your Ultimate Protein And Fiber Source


White beans, white navy beans… May not sound super exciting but they’re truly a super nutritious food.

In fact, these beans are loaded with protein and fiber.

If you’re bulking up, working out, or simply want to get stronger, a nice bowl of Tuscan white bean salad is just the thing to munch.

It’s also rich in fiber, which keeps you satiated longer.

Those who are trying to lose weight or manage their weight can benefit from eating beans. They help curb your appetite without feeling deprived of food.

Just a cup of cannellini white bean salad will surely fill you up and keep you going - no more in-between meals craving or bingeing!

Detoxify with White Beans

Did you know that white beans help detoxify your body?

Yep! With its molybdenum component, these beans can help cleanse your body naturally.

This trace mineral is necessary for activating powerful enzymes that detoxify such as sulfite oxidase and aldehyde oxidase.

Simple terms: These two are powerful weapons to eliminate nasty stuff in your body by neutralizing them.

For instance, aldehyde oxidase is potent in neutralizing acetaldehyde. This is a toxic component that’s a metabolic byproduct of fungi, alcohol, and yeast.

As for sulfite oxidase, it’s a mitochondrial enzyme that prevents the conversion of sulfites in your body. When sulfites enter your body as a result of sulfoxidation, this results in adverse effects to your health. Common symptoms include migraine and tension headaches and respiratory problems.

White Beans Help Regulate your Blood Sugar Level

White Beans Help Regulate your Blood Sugar Level

Let’s talk about glycemic index for a second…

Basically, the higher the glycemic index, the quicker the increase in insulin and blood sugar levels.

So the goal is to go as low as possible.

White beans rank quite low in terms of glycemic index - exactly what you’re looking for.

With its low GI index, beans break down at a much slower rate than potatoes, white bread, and other high GI-ranking foods. What this does is it helps prevent the fluctuations in your blood sugar levels. You’re able to keep your insulin at a normal, regular level.

If you’re suffering from type 2 diabetes, heart disease, obesity, the last thing you want for your body is to have insulin levels that go up and down.

And if you don’t have any of these ailments, eating low GI index foods such as white beans can reduce your risk of acquiring them in the future.

Why White Beans are Good Mood Food

Moodiness is not a woman’s thing.

It’s a sign of an imbalance in the body.

When your blood sugar level is very high, or your insulin is elevated, you are likely to have ups and downs with your mood.

So if you want to maintain not just your desired weight but also a more stable mood, the most natural and most effective way to do it is by consuming more white beans regularly.

Manage Your Mood and Stress

Another thing that white beans are good at is in helping you cope with stress.

Sure, you can’t run away from stress once and for all because it’s here to stay.

But one thing’s for sure - you can achieve a calmer state of mind through the help of white beans.

This mineral is responsible for maintaining the different muscle and nerve membranes. So the healthier these are, the more capable you are of handling stress.

If you are deficient in magnesium, certain symptoms begin to appear. These include celiac disease, diarrhea, diabetes, Mellitus, and some gastrointestinal problems.

So the answer you’ve got is clear and simple - eat more beans to prevent these ailments and symptoms and achieve your health goals!

Tuscan White Bean Salad Recipe

Ready to start cooking this Tuscan white bean salad?


Here are the ingredients and procedures to guide you in each step of the way!

Healthy Tuscan White Bean Salad

Healthy Tuscan White Bean Salad

The Biblical Nutritionist
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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins


  • 4 cups Cannellini beans or other white beans drained
  • 2 cloves fresh garlic peeled and minced
  • 1 cup fresh plum tomatoes coarsely chopped
  • 1/2 cup red onion coarsely chopped
  • 1/2 cup Italian parsley chopped
  • 1/2 cup sage, oregano or basil (or combination) fresh, finely chopped
  • 1/4 cup red wine vinegar May need up to 1/2 cup
  • Few drops balsamic vinegar (optional)Extra virgin olive oil to drizzle over salad
  • Salt and pepper to taste
  • 6 cups fresh baby spinach washed, stems removed


  • In a medium bowl, combine the first 6 ingredients.
  • Add wine vinegar and balsamic vinegar and toss gently to mix but not break up beans.
  • Drizzle a small amount of olive oil over bean mixture and toss lightly.
  • Season with salt and freshly ground black pepper to taste.May serve plain or on a bed of spinach, at room temperature or chilled, as desired.
  • Accompany with toasted slices of baguette drizzled with olive oil. 
  • The salad may be served at room temperature or chilled
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What’s the Best Way to Enjoy Cannellini Bean Salad

Avoid the gas and bloating from eating beans.

What you can do is to soak and rinse repeatedly your dry beans before cooking them. If you’re using dry beans, soak them overnight to get rid of nasty side effects to your body.

Plus, by soaking them, this helps cook the beans faster to shorten the time spent cooking and more time spent enjoying this white bean salad recipe!

Try out this recipe and let me know how it worked for you. Comment below and let me know how I can help!

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