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mediterranean white bean and arugula salad

MEDITERRANEAN WHITE BEAN AND ARUGULA SALAD

Mediterranean White Bean and Arugula Salad is a fabulous combination of creamy white beans, slightly bitter arugula and a medley of Mediterranean goodies.  It’s truly a nutritional powerhouse, and a great choice for a Meatless Monday meal.

YES, I KNOW IT’S A WEED… NOW!

First, let’s talk about that spicy, bitter green that people either hate or love.  It’s kind of like liver or brussel sprouts, you’re either in the club, or very much “out”.  I happen to be a devotee.  My container garden always includes a half-barrel planter of the dark green “green”. 

It also happens to pack a high nutritional content being rich in anthocyanins and other antioxidants.  My Mediterranean White Bean and Arugula Salad is a great way to use it up.

arugula in a bowl

This is the exact reason I decided to add this wonderful salad to the menu of the Fairies in the Forest Twilight Soiree .  I threw the party to celebrate the last days of summer with our friends. 

My arugula “patch” was still going strong with no signs of going to seed!

 

A TASTY WAY TO ADD PROTEIN TO YOUR MEATLESS MEAL

Next lets get down to the nitty-gritty, and that’s fiber.  Yes indeed, beans are such an easy and tasty source of fiber, I try to include some in my menu plan every week.

And let’s not forget they’re also a source of protein.  I love the earthy flavor and wonderful creaminess that cannellini beans provide.  When paired with a strong green like arugula and a zesty vinaigrette, the flavor of the beans really shine through.

This salad combines into a nutritional powerhouse that makes a wonderful “meatless Monday” dinner salad for any time of year.

 

LET’S ADD SOME “GOODIES” TO OUR MEDITERRANEAN WHITE BEAN AND ARUGULA SALAD

Now that we’ve got our Mediteranean White Bean and Arugula salad’s base taken care of, lets add some “goodies” to the mix.  What ingredients would bring the flavors of the Mediterranean to our dinner table?  

HERE’S A LIST OF FABULOUS INGREDIENTS YOU CAN ADD:mediterranean white bean and arugula salad

  • Halved cherry tomatoes
  • Marinated artichoke hearts and/or bottoms (my fav!)
  • Pickled carrots sticks
  • Feta cheese
  • Melon balls
  • Capers
  • Variety of olives
  • Roasted red pepper strips
  • Cherry peppers
  • Hearts of palm
  • Pickled Red Onions

 

THESE ARE MY PERSONAL FAVORITES 

  • Grape tomatoes
  • Small green olives
  • Roasted red pepper strips
  • Thinly sliced pickled red onion
  • Large caper buds
  • I also like to add some sliced artichoke bottoms when I have them in my pantry. We actually enjoy the meaty bottoms in salads much more than the popular hearts.  I always grab a few cans to tuck away when they’re on sale.

 

learn how to make vinaigrettes from scratchPICK A ZESTY VINAGRETTE RECIPE

Any zesty vinaigrette would work on this salad, and if I’m feeling lazy, I’ll grab my “go-to” purchased vinaigrette. I always keep a bottle in my pantry for a fast shortcut.

On the other hand, I think that making your own salad dressing is a snap, and so easy to customize to whatever’s on hand, or what you’re in the mood for that particular day.  

I covered the subject quite extensively in my post on homemade salad dressings.

I’ve included some of my favorite recipes in the post too!

CLICK HERE TO READ THE POST: MASTER LESSON – LEARN TO MAKE VINAIGRETTE FROM SCRATCH

 

WHAT TO DO WITH THE LEFTOVER ARUGULA?

arugula pesto recipe

If you have any arugula left over like I do, you’ll want to check out my recipe for Arugula and Almond Pesto. 

That’s how I keep my prolific supply of homegrown arugula in check!  I certainly wouldn’t want you to have perfectly good greens go to waste, would I?

Now you’ve got a wonderful recipe for Mediterranean White Bean and Arugula Salad and another recipe for your leftover arugula!  How great is that?

If you try this recipe, why not tell me how you like it in the comment section below? 

Or better yet, why not hop on over to The Fab Life Facebook Group and give us a shout.

 

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mediterranean white bean and arugula salad

Mediterranean White Bean & Arugula Salad

Yield: 4-6 entree servings
Prep Time: 30 minutes
Total Time: 30 minutes

The fabulous combination of creamy white beans, slightly bitter arugula and a medley of Mediterranean goodies, makes this nutritional powerhouse a great choice for a Meatless Monday meal.

Ingredients

  • 5 cups packed fresh arugula
  • 1 cup marinated artichoke hearts, halved
  • 1/2 cup Greek olives of your choice
  • 1/2 cup roasted red pepper strips
  • 1/2 cup pickled red onions
  • 1 15-oz can cannellini or Great Northern beans, rinsed and drained
  • Zesty Lemon Vinaigrette
  • 1/4 cup fresh lemon juice
  • 1/2 cup olive oil (the good stuff)
  • 1/2 tsp. each salt and pepper
  • 1/8 tsp. paprika
  • 1/2 tsp. garlic powder
  • 1/4 tsp. onion powder

Instructions

  1. Make the dressing: In a small bowl, whisk together the lemon juice, oil and S&P. Dip a piece of arugula into the dressing to check the seasoning, adjust as necessary.
  2. In a large salad bowl, place the arugula inside and fluff. Add the remaining salad ingredients and toss gently to combine.
  3. Pour dressing over salad and toss well to coat.
Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 386Total Fat 26gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 21gCholesterol 0mgSodium 443mgCarbohydrates 31gFiber 9gSugar 2gProtein 11g

Calorie and fat counts will vary with portion sizes.

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