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This Mediterranean-Inspired Gigantes Bean Salad is brimming with antioxidant-rich veggies like parsley, onion and sun blush tomatoes, not to mention fiber-packed beans. I love to grate big shards of plant-based parmesan on top, drizzle with a little olive oil and sea salt, then serve as a side to grilled or oven roasted portobellos. For my meat-eating friends, a filet of salmon will work well with this salad. Let me know what you think. Keep reading for the recipe.
What is in Mediterranean-Inspired Gigantes Bean Salad?
Mediterranean-Inspired Gigantes Bean Salad usually contains white beans, such as cannellini beans, great northern beans, or navy beans. The salad may also contain other vegetables like parsley, onion, and sun blush tomatoes. Some people may also add grated plant-based parmesan cheese on top.
Are white beans Great Northern beans?
The salad has Gigantes beans, also called giant white beans, great northern beans or cannellini beans. Gigantes are large white beans that have a nutty flavor and creamy texture. They’re often used in Greek cuisine.
You can find Gigantes dried or canned. If you use dried Gigantes, you’ll need to soak them overnight before cooking. To cook, simply simmer in water or broth until tender. This usually takes about an hour.
If you’re using canned Gigantes, there’s no need to soak or cook them beforehand. Just drain and rinse the beans before adding them to the salad. White beans and Great Northern beans are different types of white beans. Great Northern beans are larger and have a milder flavor than white beans. They are also more popular here in the United States.
How do you cook dried Gigantes beans?
Before cooking dried Gigantes beans, you should soak them in water for at least four hours. To cook the beans, drain the soaking water and add fresh water to cover the beans. Bring the pot of water to a boil and then reduce to a simmer. The beans should be cooked until they are tender, which takes about an hour.
Beans Salad: 30 oz Gigantes Bean, drained and rinsed 1 cup sun-blushed tomatoes 1 shallot, thinly sliced 1/4 cup flat-leaf parsley, chopped 1/4 cup roasted garlic 2 tbsp capers salt, to taste 1 tsp crushed red chili flakes 1/4 cup basil, roughly chopped
Garnish: fresh basil leaves
Optional: grated plant-based Parmesan cheese
What You’ll Need To Know
Lemon Vinaigrette: in a food processor, place all ingredients and pulse for about 30-60 seconds.
Bean Salad: In a medium bowl, place the prepared white beans, blushed tomatoes, shallot, parsley, basil, roasted garlic, crushed red chili flakes, and capers. Mix together.
When ready to serve, pour the dressing over the salad and gently toss to combine.
Garnish with parmesan (plant-based or the real deal) and fresh basil.
Storage: Store in an airtight container. It will last about 3-5 days in the fridge. For best results, only add fresh tomatoes immediately before serving if opting to omit the sun-blushed tomatoes.
Substitutes: For best results, follow the recipe as is. However the salad itself is very adaptable so feel free to add or change any of the ingredients.
I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.