Treat yourself to a delicious salad whose textures combine harmoniously with our Cannellini Bean and Egg Salad with Crunchy Crumbs. This irresistibly healthy dish consists of soft and tender beans accompanied by a delicious crunch from the breadcrumbs. The addition of creamy boiled eggs highlights the flavor and texture, while the crunchy Little Gem salad balances the whole thing perfectly. Packed with deliciousness and nutrients, this salad is a delicious treat for your taste buds and a guilt-free option for a filling meal.
- 2 medium eggs
- 8 spring onions, trimmed (remove the root and half of the dark green part)
- 1½ tbsp olive oil
- 1 slice of wholemeal bread, broken into coarse breadcrumbs
- 400g canned cannellini beans, drained and rinsed
- Juice ½ lemon
- 1 tsp Dijon mustard
- ½ small red onion, finely chopped
- a handful of parsley, coarsely chopped
- 1 Little Gem lettuce, coarsely chopped
- Cook the eggs in boiling water for 6 minutes, or longer if you prefer them hard-boiled.
- Add the green onions for the last 3 minutes of cooking.
- Remove the eggs and spring onions from the boiling water and rinse them both under cold water.
- Pat the spring onions dry and peel the eggs.
- In the meantime, heat ½ tbsp oil in a non-stick frying pan.
- Add breadcrumbs and season with salt and pepper.
- Fry the breadcrumbs for 3-4 minutes until crispy and golden brown.
- Set the crispy crumbs aside.
- Mix the spring onions with the cannellini beans, lemon juice, mustard, red onions, parsley, remaining oil and lettuce.
- Season the salad with salt and pepper.
- Arrange halved boiled eggs on the salad.
- Sprinkle the salad with the crispy crumbs.
- Eat the cannellini bean and egg salad with crispy crumbs immediately.
Equipment and tools
- Medium pot
- Sharp knife
- frying pan
- wooden spoon
- Large mixing bowl
This recipe contains eggs and gluten from the whole wheat bread. Before preparing this dish, please ensure that these allergens are appropriate for your dietary needs.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator. The salad will keep for up to 2 days. However, the crispy crumbs may lose their crunch over time. To enjoy the salad optimally, it is recommended to consume it within 24 hours.
Health Benefits of Cannellini Bean and Egg Salad with Crispy Crumbs
Cannellini beans and eggs are the stars of this nutritious and delicious salad. Packed with protein, fiber and a range of essential vitamins and minerals, this dish will not only satisfy your taste buds but also provide several health benefits.
1. Protein powerhouse
Eggs and cannellini beans are excellent sources of high-quality protein. Protein is essential for building and repairing tissue, producing enzymes and hormones, and supporting a healthy immune system. Including this salad in your diet will provide you with your daily dose of protein to keep your body functioning optimally.
2. Fiber boost
Cannellini beans are rich in fiber, which plays an important role in maintaining healthy digestion. Fiber supports digestion, prevents constipation, promotes satiety and helps you control your weight. Incorporating fiber-rich foods like cannellini beans into your meals can contribute to a healthy digestive system.
3. Heart-healthy ingredients
The olive oil used in this salad is a heart-healthy fat. It contains monounsaturated fats, which may help lower bad cholesterol levels, thereby reducing the risk of heart disease. Additionally, the Dijon mustard used in the dressing contains antioxidants that may protect against cardiovascular damage.
4. Nutrient-rich additive
This salad contains several nutrient-dense ingredients. Red onions provide antioxidants and sulfur compounds that have potential anti-inflammatory and anti-cancer properties. Parsley is a good source of vitamin K, vitamin C and vitamin A and offers immune-boosting and anti-inflammatory benefits. Little Gem Salad adds fiber, vitamins and minerals to the salad, adding to its overall nutritional value.
5. Supporting weight management
This salad is a good choice if you are watching your weight. By combining protein-rich eggs, fiber-rich cannellini beans, and low-calorie vegetables, it can help you feel full and satisfied, making it easier to control your food intake and maintain a healthy weight.
In conclusion, cannellini bean and egg salad with crispy crumbs is not only a tasty and satisfying dish, but also a nutritious addition to your diet. From providing essential proteins and fiber to heart-healthy fats and a variety of vitamins and minerals, this salad will contribute to your overall well-being. So go ahead and enjoy this healthy and delicious salad!