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Healthnotes Index:

Arugula and White Bean Salad

Arugula and White Bean Salad: Main Image

Quick Facts

Servings: 6
Prep Time: 20 min.
Cook Time: 40 min.
Total: 60 min.
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.

* 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.

Nutrition Facts

Calories 353
  Calories from Fat 123 (35%)
(22%)Total Fat 14g
(9%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
(0%)Cholesterol 0mg
(12%)Sodium 286mg
(37%)Potassium 1302mg
Total Carbohydrate 43g
(43%)Dietary Fiber 11g
Sugars 2g
Sugar Alcohols 0g
(32%)Protein 16g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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