white kidney bean italian bean salad dairy free vegetarian allergy free allergy friendly

Healthy 5-Minute Cannellini Bean Salad (vegan)

Inspiration

This Healthy 5-minute Cannellini Bean Salad is the perfect nutrient packed meal to throw together when your time is more limited than usual. Light on your waist line but heavy on taste and substance! If you precut your vegetables, you can prepare this scrumptious salad quicker than toasting bread! And this allergy friendly recipe is exactly what the doctor ordered, as it’s been a hectic few weeks since my last post – with multiple visits to children’s hospital emergency rooms, pediatricians, and specialists. Thank you for your patience as mommy-life has taken priority.

First, during (what was supposed to be) our relaxing family trip to Florida, we ended up spending our last day in Children’s Hospital due to Baby Girl’s excessive coughing and wheezing. As soon as our (most amazing) home pediatrician heard her through the phone, he told us she needed to be seen. Not until after three breathing treatments, steroids, antibiotics, Tylenol, and several hours in the emergency room was Baby Girl discharged and given the okay to fly home the next day. It was dark by the time we got back to our hotel, but in reward for their patience, we let the kids play by the shore and took them in the pool for an after-hours swim.

Last Day of Family Vacation (right before emergency room)

Then, less than a week later, Little Man and I were at another Children’s Hospital back home in D.C. after a traumatic accident, which he understandably punts to me to talk about when asked. He also limits me to the short version of the story, which goes something like this: when trying to catch up to her riding partner, a grown woman on her bike ran down and over Little Man, breaking both bones in his right forearm. The attorney in me knows I should have asked for her contact information, but, at the moment, my mommy instincts were all that were in play. I was focused on calming down my screaming 4-year old, evaluating his condition, and then seeking medical attention. Thankfully, due to his age, he should be healed in six weeks.

After a Cast Signing Party at Little Man’s School

Add even more stress from busier than usual weeks at my government job-that-pays-the-bills (and, hopefully, will still pay the bills in October – Congress budget?), and cooking and food blogging unfortunately have been sitting on the back burner. [Sorry, I couldn’t resist the pun.] Sadly, I even missed being an official blogger at the Secaucus, New Jersey Gluten & Allergen Free Expo the weekend of Little Man’s injury. Knowing how awesome my first GFAF Expo experience was – great allergy friendly vendors, cooking demos, and more – I am sure I missed a great event.

FREE Ingredients

1 cup (canned) cannellini beans [aka “white kidney beans”]
1/3 large sweet red bell pepper
2 tbsp. fresh parsley
3 generous tbsp. fresh basil
2 ½ tbsp. onion
2 tsp. extra virgin olive oil
1 tsp. balsamic vinegar
fresh ground pepper (to taste)
¼ cup dairy-free, soy-free shredded Mozzarella cheese (like Daiya)**

** If you don’t have dairy restrictions, this salad also works well with shredded fat free Mozzarella.

Method (or Mistakes)

Drain and rinse cannellini beans.
Chop sweet red bell pepper and onion.
Combine ingredients.
Enjoy with gluten free crackers or toasted pita bread pieces.

NOM YUM

Quick and easy dishes, like this Healthy 5-Minute Cannellini Bean Salad, have been on the top of my menu as I balance my crazy mommy schedule and the scale (one positive since my last post – I’ve made it back to my pre-pregnancy weight! ).

Packed with protein and fiber, this is an amazingly filling salad. Over the last couple months (as I continue to train for my first 10K), this has been one of my favorite go-to-dinners when I’m especially hungry. And for the same high nutrient reasons that this Healthy 5-Minute Cannellini Bean Salad is so satisfying, it is a perfect meal if you are trying to lose (or maintain) weight!

Again, thank you for your patience during my blogging hiatus. Over the next couple months, I’ll be trying to get back on track – with the help of a few great upcoming blogging conferences [see my sidebar]. Realizing that my schedule over the next several weeks is packed with travel, hosting birthday parties for Little Man and Baby Girl, walking to support Food Allergy Research and Education, running my first 10K race, (and hopefully not visiting anymore emergency rooms), I apologize if it is a while before I create a new food allergy friendly recipe. But things should settle down just in time for holiday treats . . . so please keep posted!

Featured on Full Plate Thursday

Shared on Slightly Indulgent Tuesday, Gluten Free Wednesday, Full Plate Thursday, Healthy Vegan Friday