Arugula and White Bean Salad
This nutritious combination will satisfy without weighing you down. Rosemary, a Mediterranean native whose Latin name means “dew of the sea,” is perfect to unite the flavors of this robust salad.
Ingredients
- 2 cups dried white northern beans, soaked in water overnight (or 2 cans organic white beans)
- 2 cloves garlic
- 1 3-inch (8cm) stem of rosemary (leaves removed), or 3/4 tsp dried (1g)
- 1 Tbs red wine vinegar
- 3 Tbs sherry vinegar
- 1/2 tsp salt (sea salt if on a corn-free diet*)
- 1/2 tsp ground black pepper
- 1/3 cup olive oil
- 1 bunch arugula, washed, stems removed, and chopped fine
- 3–4 Roma tomatoes, finely diced
- 1/4 cup chopped kalamata olives
Directions
- Drain and cook beans in simmering water until tender, about 40 minutes. (Beans have better flavor if you add 1/2 tsp (3g) each of salt and garlic powder or a spoonful of miso and a sprig of marjoram the last 15 minutes of cooking.) You can also use precooked, organic canned beans.
- In a blender or food processor, add the garlic, rosemary, vinegars, salt, and pepper. Blend while slowly adding the olive oil.
- Add the beans, arugula, tomatoes and olives to a large salad bowl. Pour desired amount of the dressing over and mix and combine. Serve at room temperature.
Nutrition
% Daily Value
Calories
353
Calories from Fat
123
% Daily Value
Total Fat
14g
22%
Saturated Fat
2g
9%
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Cholesterol
0mg
0%
Sodium
286mg
12%
Potassium
1302mg
37%
Total Carbohydrate
43g
Dietary Fiber
11g
43%
Sugars
2g
Sugar Alcohols
0g
Protein
16g
32%
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.