Thatta Gurl loves this Winter White Bean Salad

Who doesn’t love a white bean salad?   Anyone??    Well maybe a few don’t but this one’s for the bean lovers.

This recipe is delicious and versatile, you can eat it warm or cold, it’s all good!

I’m a big fan of pesto sauce and I’m always looking for new and easy recipes.


I love me a bean salad.

Why are beans so darn good for you?  Well, they contain a lot of soluble fiber, protein, carbohydrates, folate and iron.

Beans are considered a low GI food.  The glycemic index, or GI, is a numerical index that ranks foods based upon their predicted impact on blood sugar levels.

Food with a low GI value do not trigger spikes in blood sugar levels. This in turn helps keep cravings and mood swings away.

Also, low GI foods are also thought to help lower your risk of developing heart disease and adult-onset diabetes.

Should I keep going?  Okey Dokey.

White beans may provide weight loss benefits due their ability to produce alpha-amylase inhibitors.  These are known to slow the absorption of carbohydrates (and thus the storage of energy as body fat) by inhibiting enzymes responsible for cutting starches into simpler sugars.

And the best part?  White beans are DELICIOUS!! is an awesome recipe blog and lucky me, I found this gem.   It’s easy and quick.

I made this salad for lunch yesterday and luckily had leftovers for lunch today!

Let’s get into it!


Winter White Bean Salad

Salad Ingredients:

  • 1 pumpkin (about 2 pounds), or other similar winter squash, peeled and cut into 1⁄2-inch cubes
  • 4 cups cooked cannellini or other white beans, or two 15-ounce cans, drained and rinsed
  • 1 medium red onion, peeled and diced small
  • Salt and freshly ground black pepper to taste
  • 1 batch Spicy Cilantro Pesto (see below)

Spicy Cilantro Pesto Ingredients
Makes about 1 cup

  • 2 cups packed cilantro
  • 1⁄4 cup hulled sunflower seeds, toasted, optional
  • 1 jalapeño pepper, coarsely chopped
  • 4 cloves garlic, peeled and chopped
  • Zest and juice of 1 lime
  • Salt to taste
  • 1⁄2 package extra firm silken tofu (about 6 ounces), drained
  • 1⁄4 cup nutritional yeast, optional

Salad Directions:

  1. Steam the pumpkin in a double boiler or steamer basket for about 10 to 12 minutes, or until tender.
  2. Drain and rinse the pumpkin until cool. Once the pumpkin has cooled, add it to a medium bowl with the beans, onion, salt and pepper, and pesto.
  3. Mix well until combined.
Spicy Cilantro Pestro Directions:
Combine the cilantro, sunflower seeds (if using), jalapeño pepper, garlic, lime zest and juice, salt, tofu, and nutritional yeast (if using) in the bowl of a food processor or high speed blender and puree until smooth and creamy.

Tip: Soak the beans for at least 15 minutes prior to eating.  Then you can heat them up in a small pot and add to salad, or serve cold. 


Enjoy!  Let me know what you think!

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