Arugula and White Bean Salad
Related recipes: Beans and Grains, Corn-Free, Dairy-Free, Delicious Living Magazine, Egg-Free,
Garlic, Greens, Herbs,
Mediterranean, Olives, Salads,
Soups/Salads, Soy-Free, Tomatoes,
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.
Cooking Time: 40 minutes
Prep Time: 20 minutes
Total Time: 1 hr
Yield: 6 servings
2 cups (365g) 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
1 Tbs (15mL) red wine vinegar
3 Tbs (45mL) sherry vinegar
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) ground black pepper
1/3 cup (80mL) olive oil
1 bunch arugula, washed, stems removed, and chopped fine
3–4 Roma tomatoes, finely diced
1/4 cup (170g) chopped kalamata olives
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.
Serving Size 1 serving
Calories from Fat 123 (35%)
% Daily Value*
22%Total Fat 14g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 8.9g
Sugar Alcohols 0g