White bean salad with lemon and capers

White bean salad with lemon and capers: a fresh salad with giant white beans, rocket, parsley, garlic and olive oil – uncomplicated and full of flavour.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 330 kcal per serving
• Protein: 12 g
• Fat: 16 g
• Carbs: 32 g

Ingredients

• 2 tins of giant white beans
• 1 onion
• 3 tbsp capers
• 1 handful of rocket
• 4 tbsp olive oil
• 1 unwaxed lemon
• 1 clove of garlic
• 1 bunch of parsley
• 1 pinch of pepper

Method

You’ll need: chopping board · knife · mixing bowl · sieve · grater

1. Rinse the white beans thoroughly in a sieve and drain them well.
2. Slice the onion into thin rings and mix it in a large bowl with the lemon juice and lemon zest. Leave it to stand briefly so the onion mellows.
3. Add the beans to the onion in the bowl and fold them in carefully.
4. Mix the garlic, olive oil, capers and pepper in a small bowl. Finely chop the parsley and add both to the beans.
5. Toss the salad gently and leave it in the fridge for a while so the flavours come together.
6. Fold in the rocket just before serving and serve the salad fresh.

Good to know

A salad like this is understated but full of character. Fresh, salty, creamy and just right when you want something uncomplicated.

Swaps

Rocket → baby spinach (milder, also with folate) | parsley → dill (different aroma, also with vitamin K) | giant white beans → chickpeas (more bite, also with fibre) | olive oil → avocado oil (mild flavour, with monounsaturated fats)

Allergens

The recipe is naturally vegan and gluten-free. Pulses can be hard going for sensitive stomachs, milder amounts of onion are often nicer for children, and during pregnancy well-washed rocket and clean, chilled storage are important.

Dairy-free recipes