Recipe description
June 22, 2026
White bean salad with tomato
A fiber-rich bean salad to support gentle digestion daily
Plant Based
Protein Rich
Antioxidant Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and heart-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
White beans
2
cup
Tomato
2
piece
Onion, red
0.5
piece
Garlic
1
piece
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Vinegar, red wine
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse and drain the white beans.
2
Chop the tomatoes and fresh herbs.
3
In a bowl, combine the white beans, tomatoes, and fresh herbs.
4
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5
Pour the dressing over the salad and toss gently to combine.
6
Serve the salad chilled or at room temperature.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
15 g
Protein
40 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
0.5 g
Salt
FAQ
Is this salad vegan and gluten-free?
Yes. It’s plant-based and naturally gluten-free, though check any packaged add-ins for gluten.
How many servings does this yield?
About 4 servings as a side or 2 as a light main.
What are the main health benefits of this salad?
High in fiber from beans and vegetables, with plant-based protein; tomatoes add polyphenols that support gut health.
How should I store leftovers?
Store in an airtight container in the refrigerator for 3–4 days.
Can I substitute white beans if I have a legume allergy?
If you need to avoid legumes, try cooked quinoa or diced cucumber/avocado as a base; this changes texture and nutrition.
Can I freeze this salad?
Freezing isn’t ideal for a tomato-herb salad; best to enjoy fresh. If you freeze, expect texture changes.
What herbs and dressings pair well with it?
Fresh parsley, basil, or dill; a light lemon-olive oil dressing works well and preserves polyphenols.
How can I make it more filling or protein-rich?
Add more beans, or toss in cooked quinoa or barley, plus seeds or nuts for crunch.
Are there any common allergens to watch for?
Dairy- and meat-free; check dressings for nuts, seeds, or mustard. Those with bean sensitivities should test first.
How can I adjust the flavor if it’s too tart or bland?
Increase olive oil or lemon juice to balance; a touch of honey or maple can mellow acidity.
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