Welcome! I am a self-trained chef with two decades of diabetic friendly cooking to my name. This blog has over 300 proven recipes and zero advertising. For me it's about helping fellow diabetics eat well... Period. Blessed be... and happy cooking!

Wednesday, June 25, 2025

White Bean Salad - A Chef Favorite

This fresh and bright white bean salad is another example of a restaurant cook not willing to share a recipe back in 2013. After finishing the bacon wrapped scallops that included this tasty treat I could not stop thinking about it all through dinner. Instead of dessert I ordered a second appetizer and we deconstructed right there at the table.

What follows is my version of a white bean salad inspired by the chef at S&P Oyster Company in Mystic Seaport, CT. I hope you enjoy this as much as Carolyn and I do. :-)

I never did write up the recipe back then, but fortunately I was smart enough to take a group shot of the ingredients I used, so that gave me a place to start.


After studying the old pic it was time to get to work cutting up the ingredients using sizes best I could see in the decade old images and guessing at quantities.

This looked like a pretty good balance so I just put it all together, taking really bad notes along the way. LOL Hey... creativity is not always pretty! :-)

Now that I had my salad it was time to create a proper dressing. I could see from the old picture that lime juice was included, so I immediately went to my Luscious Lemon Vinaigrette recipe for guidance. Trial and error came up with this mix.
My mix really brought it all together to create a fresh, vibrant, flavorful salad than can actually stand alone. And finally, here is the ingredient list I can call my own... Enjoy!

Salad Ingredients:
  • +/-3 cups baby spinach - should yield 1.5 cups chopped
  • 2 15oz cans white beans - drained and rinsed
  • 1 orange bell pepper - diced
  • 1 shallot - minced
  • 2 medium tomatoes - seeded and then diced
  • 1/2 English cucumber - peeled, quartered, seeded and diced - should yield 1 cup
Dressing Ingredients:
  • 1/8 cup red wine vinegar
  • 1/4 cup olive oil
  • 1/8 cup fresh squeezed lime juice
  • 1/4 tsp table salt
  • 1/8 tsp black pepper
Blessed be... and happy cooking!