Roasted Vegetable and White Bean Salad

When the leaves start to change color and the weather turns cold, a warm and hearty white bean salad is the way to go. Raw vegetables are fresh and hydrating, but roasted vegetables feel cozy and nourishing – just what the autumn months call for!

The Staple Food of Centenarians

Beans are one of the best foods to make a daily staple in your diet. They are high in fiber, low in fat, and provide a great balance of protein and complex carbohydrates. This composition makes them quite filling, which is great for long-lasting energy and weight-loss support. This would be reason enough to celebrate beans, but there’s so much more to say about this simple food

Beans can be categorized as a longevity food, as they are a primary component in the diets of every culture that stands as an outlier in the lifespan (and healthspan!) of its population. Both longitudinal and experimental research supports this, showing that beans are preventive against chronic diseases such as heart disease, diabetes, and metabolic syndrome. One of the reasons for this preventive effect comes from saponins, a compound found in legumes. Saponins bind to cholesterol in the gut, preventing absorption and lowering cholesterol levels; they stimulate the production of certain immune cells and enhance the body’s defense against infections; and they slow the absorption of glucose in the intestines which creates better blood sugar control. Some studies even show that saponins may prevent cancer cell growth.

Cannellini beans are the heart of this salad, lending creamy texture and satisfying substance. Their mild flavor and color pairs well with the vibrant palate of roasted peppers and fresh herbs.

Bell Peppers

Red and yellow bell peppers add vibrant color to this warm fall salad, and they balance the savory beans and tangy dressing beautifully. Roasting brings out their caramelized depth, making every bite both nourishing and delicious.

Bell peppers contain high concentrations of vitamins, minerals, and phytochemicals that make them nutritional powerhouses. These natural compounds act as antioxidants, helping to protect the body from damage linked to chronic illness, while also offering anti-inflammatory and even heart-supporting benefits.

Red and yellow bell peppers have been shown to support blood sugar control by inhibiting enzymes such as α-glucosidase, which play a role in breaking down carbohydrates into glucose. Slowing this process helps prevent sharp spikes in blood sugar after meals.

Apple Cider Vinegar

Apple cider vinegar ties everything together with a gently zesty tang that lifts the flavors of the vegetables and beans. And you know we choose every ingredient for both flavor and the nutritional value it brings!

Apple cider vinegar has been used for a variety of health benefits such as improving digestion, lowering cholesterol, and having natural antibacterial properties. 

Studies also suggest that small daily amounts of apple cider vinegar over several weeks can help lower fasting blood sugar and improve long-term blood sugar control in people with type 2 diabetes. 

So you might just have to make this recipe every day! We certainly wouldn’t complain.