Recipe description
June 10, 2026
Anchovy White Bean Salad
A fiber-rich anchovy bean salad to support gentle digestion.
Fiber Rich
Protein Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Balanced with plant-based protein from beans and healthy fats from olive oil.
- Polyphenol-rich dressing with lemon and herbs supports gut-friendly flavor.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Anchovy
4
piece
Bean, white
1
cup
Olive Oil
2
tablespoon
Lemon juice
1
teaspoon
Garlic
1
clove
Parsley
1
tablespoon
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
In a large bowl, combine the white beans and chopped anchovies.
2
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
3
Pour the dressing over the bean and anchovy mixture and mix gently.
4
Add chopped parsley and toss again until well combined.
5
Serve immediately or refrigerate for 30 minutes for the flavors to meld.
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Nutrition
320 kcal
Calories
20 g
Protein
28 g
Carbohydrates
9 g
Fiber
3 g
Sugar
16 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients of this Anchovy White Bean Salad?
The dish centers on creamy white beans and anchovies with a light, fresh dressing (typically olive oil, lemon juice, and herbs).
Is this salad vegetarian or vegan?
No. It contains anchovies, so it’s not vegetarian or vegan.
Is it good for gut health?
Yes, thanks to the fiber in beans; the anchovies provide protein and omega-3 fats. The dressing keeps it light and flavorful.
How long does it take to make?
It’s quick to assemble, usually about 15–20 minutes if you’re starting with canned beans.
How should I store leftovers?
Store in a covered container in the fridge and use within 1–2 days.
How many servings does it make?
Typically 2–4 servings, depending on portion size and whether it’s a main or side dish.
What if I don’t eat anchovies or want a vegetarian version?
Use olives or capers for a salty note, or a vegetarian umami boost like miso; adjust the salt as needed.
Is it gluten-free or dairy-free?
It’s naturally gluten-free and dairy-free, but check dressings or add-ins for any gluten-containing ingredients if you modify.
What foods does it pair well with?
It works as a quick lunch on its own or as a side with grilled vegetables, whole grains, or lean proteins.
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