Recipe description
June 12, 2026
Tomato White Bean Basil Salad
A fiber-rich tomato white bean basil salad for gut-friendly variety.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Colorful plant foods support dietary diversity and polyphenol intake.
- Simple, portable, plant-based dish with protein and healthy fats.
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
Tomato
3
piece
White beans
1.5
cup
Basil
8
teaspoon
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
6
teaspoon
Salt
1
teaspoon
Instructions
1
Chop the tomatoes into bite-sized pieces.
2
Rinse the white beans and drain them.
3
Chop the basil leaves roughly.
4
In a large bowl, combine chopped tomatoes, white beans, and basil.
5
In a small bowl, whisk together olive oil, juice of lemon, salt, and pepper.
6
Pour the dressing over the salad and toss to combine.
7
Serve immediately or chill in the fridge for a short time before serving.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
16 g
Protein
51 g
Carbohydrates
15 g
Fiber
5 g
Sugar
14 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is this salad vegan/vegetarian?
Yes, it's plant-based and vegan-friendly as written.
How many servings does the recipe make?
About 3–4 servings, depending on portion size.
Can I make this ahead and store it?
Yes, refrigerate in an airtight container for up to 2–3 days.
What dressing is used and can I substitute?
A simple olive oil and lemon dressing; you can substitute with your favorite light vinaigrette.
Can I add cheese or other toppings?
If you want dairy, add feta; to keep it vegan, omit cheese.
What should I serve it with for a complete meal?
Pair with whole grains or extra greens, or add more plant-based components for fiber variety.
How can I adjust the recipe for different portions or calories?
Scale the ingredients; for fewer calories, use less olive oil and more tomatoes.
Are there common allergens I should know about?
Beans are a common legume; this dish is gluten-free if you use a gluten-free dressing; check labels.
What substitutions if I can't eat white beans?
Try chickpeas or kidney beans; lentils also work.
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