Arugula and White Bean Salad with Rosemary Dressing

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 flavours of this robust salad.

Preparation facts

Cooking Time: 40 minutes

Prep Time: 20 minutes

Total Time: 1 hr

Yield: 6 servings

Ingredients

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 dried (1g)

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

Directions

Drain and cook beans in simmering water until tender, about 40 minutes. (Beans have better flavour 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 tinned 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

Serving Size 1 serving

Calories 353

Calories from Fat 123 (35%)

% Daily Value*

22%Total Fat 14g

9%Saturated Fat 1.8g

Polyunsaturated Fat 1.5g

Monounsaturated Fat 8.9g

0%Cholesterol 0mg

12%Sodium 286mg

37%Potassium 1302mg

14%Total Carbohydrate 43g

43%Dietary Fiber 10.7g

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.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.