Tuscan White Bean Salad with Shrimp and Lentils

Every home-cook needs a delicious, protein-packed salad in their arsenal. At least for me, something like today’s Tuscan white bean salad with shrimp and lentils can easily make lunch for the next couple of days, or a little light dinner on those busy nights! Crunchy vegetables, fresh herbs, garlic, and a light drizzle of extra virgin olive oil take it a new level of delicious. You will love every bit! (Be sure to check out all the notes and tips).

This post is brought to you in partnership with USA Pulses and Plus Canada.

Why this Tuscan white bean salad works?

The idea to combine seafood and beans comes from Italy, and particularly the sunny region of Tuscany. What a brilliant way to transform some humble pantry items into a beautiful meal!

In this Tuscan white bean salad recipe, I chose cooked shrimp with creamy cannellini beans and lentils. Both beans and lentils are pulses (legumes) used often in Mediterranean cooking. They are truly health powerhouses, packing tons of nutrients including fiber, protein, folate, potassium and iron.

You may be convinced to try this bean salad solely because it is healthy; and your body will totally thank you for that. But you are so in for a treat! A few more ingredients bring in brightness, texture, and layers of flavor—crunchy red peppers; scallions; garlic; fresh mint; capers; and a couple of favorite spices. The dressing is as simple as a drizzle of white wine vinegar and a drizzle of excellent EVOO.

How to make it

This Tuscan white bean salad does not require cooking. I took the easy route and used canned beans and lentils along with already cooked shrimp. (If you prefer to cook your lentils and beans from scratch, see my notes below.)

To make it, all you have to do is combine the beans, lentils and shrimp with the rest of the ingredients and give everything a good toss. That’s it! Add your favorite crusty whole wheat bread or crostini to serve.

Tip: I like to let this bean salad sit for a few minutes at room temperature to allow the flavors a chance to meld.

Can I make this from scratch using dry beans and lentils?

Yes, you can start with dry beans and lentils and cook them to use in this recipe. Here is how:

How to cook beans. Beans will require soaking overnight (about 8 hours) in plenty of water. Rinse them well after soaking.  Whatever amount of beans you start with, you’ll need 2 times the amount of water to cook them. For this bean salad recipe, you can start with 1/2 cup (100 g) of beans and add 1 cup (250 ml) of water. Simmer on low for about 45 minutes to 1 hour until beans are tender. Drain and let cool.

How to cook lentils. This salad works with black lentils, brown lentils or French green lentils. If you are cooking lentils from scratch, you can start with about 1/2 cup dry lentils for this recipe. Rinse lentils well and combine with 1 1/4 cup of water, then simmer for 20 minutes or so until tender. Drain and let cool.

Can I prepare this white bean salad in advance?

When preparing this salad the evening before, I prefer to keep the shrimp out but mix the rest of the ingredients together.  Refrigerate in a tight-lid glass container, and refrigerate cooked shrimp separately. Mix the shrimp in a few minutes before serving.

Have you heard of the 1/2 Cup Habit? 

This delicious Tuscan bean salad is a great way to add more pulses to your diet and cash in their big health benefits! Did you know the USDA recommends adding 1 ½ cups of pulses per week to your diet? That’s only ½ cup of pulses just 3 times per week! This is called the ½ cup habit (learn more here)

By the way, February 10 is World Pulses Day.  If you make this recipe, or another delicious pulses recipe, be sure to share it on social media using the  hashtag #worldpulsesday in February. Love to see what you’re cookin! 

More Recipes to Try

Instant Pot Chickpea Soup

How to Make Hummus

Balela Salad

One-Pot Chicken and Rice

Mediterranean Diet Salmon Recipes

Tuscan-Style White Bean Salad with Shrimp and Lentils

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★★★★★

5 from 8 reviews

• Author: The Mediterranean Dish
• Prep Time: 20 mins
• Total Time: 20 mins
• Yield: Serves 4 1x

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Description

This easy Tuscan white bean salad with shrimp and lentils packs great nutrition and bright flavor. Crunchy veggies, fresh mint, capers and a light dressing make it anything but boring. Serve it with your favorite whole wheat crusty bread or crostini.

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Scale 1x2x3x

Ingredients

• 1 15-oz/425.243 canned white beans, drained and rinsed (I used cannellini beans)
• 1 15-oz/425.243 canned brown lentils, drained and rinsed (or cooked lentils)
• 6 to 7 oz cooked shrimp, peeled and chopped into large chunks
• 4 green onions, white and light green parts only, trimmed and finely chopped
• 1/2 red bell pepper, seeds removed, chopped
• 1 garlic clove, minced
• 2 tsp/5.73 g capers
• 10 fresh mint leaves, chopped
• Salt and pepper
• 1/2 tsp/ 1.13 g sweet paprika
• 1/2 tsp/ 1.30 g ground cumin
• 2 tbsp Early Harvest Greek extra virgin olive oil
• 1 tbsp white wine vinegar

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Instructions

1. In a large mixing bowl, place the white beans, lentils, majority of the cooked shrimp (keep a few chunks of shrimp to add on top later), green onions, bell peppers, minced garlic, capers and fresh mint.
2. Season with salt, black pepper, paprika, and cumin. Dress with EVOO and white wine vinegar. Give everything a good toss to combine.
3. Transfer to one large serving platter and top with the reserved shrimp. Or divide salad among serving plates. Serve with your favorite crusty whole wheat bread or crostini.

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Notes

• Cook’s Tip. This salad taste better if you let it sit for about 30 minutes or so to allow the flavors time to meld. Better served at room temperature.
• Cook’s Tip. This bean salad will serve 4 for lunch or a light meal. If you’re serving as a side salad or as an appetizer alongside other mezze, it will serve more.
• Prepare Ahead Tip. When preparing this salad the evening before, I prefer to keep the shrimp out but mix the rest of the ingredients together.  Refrigerate in a tight-lid glass container (refrigerate cooked shrimp separately.)  Mix the shrimp in a few minutes before serving.
• Cook’s Tip for using Dry Beans and Lentils. If you prefer to cook your beans and lentils from scratch rather than using canned as in the recipe, here is how: How to cook beans. Beans will require soaking overnight (about 8 hours) in plenty of water. Rinse them well after soaking.  Whatever amount of beans you start with, you’ll need 2 times the amount of water to cook them. For this bean salad recipe, you can start with 1/2 cup (100 g) of beans and add 1 cup (250 ml) of water. Simmer on low for about 45 minutes to 1 hour until beans are tender. Drain and let cool. How to cook lentils. This salad works with black lentils, brown lentils or French green lentils. If you are cooking lentils from scratch, you can start with about 1/2 cup dry lentils for this recipe. Rinse lentils well and combine with 1 1/4 cup of water. Simmer for 20 minutes or so until tender. Drain and let cool.

• Recommended for this Recipe: Early Harvest Greek extra virgin olive oil (from organically grown and processed Koroneiki olives). And from our all-natural spice collection: sweet paprika and ground cumin.
• SAVE! Try our Greek EVOO Bundle. Create your own 6-pack from our Mediterranean spice collection, or try our Ultimate Mediterranean Spice Bundle. 
• This recipe has been adapted from The Little Foods of the Mediterranean

• Category: Salad
• Method: Mix
• Cuisine: Italian

Keywords: Bean Salad, White Bean Salad