White Bean, Arugula & Tomato Salad - Cook For Your Life- anti-cancer recipes

White Bean, Arugula & Tomato Salad

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

This White Bean, Arugula & Tomato Salad is a great way to get more beans into your summer menus. If you don’t have the time to make your own beans from scratch, it’s okay...

If you can find it, buy the small, extra peppery wild arugula for your salad. It will give it an extra kick. You can add many different fresh herbs to this salad. I’ve named a few good candidates for the job so pick your favorite one. I prefer basil here.


Ingredients

  • 3 tablespoons olive oil
  • Salt and pepper, to taste
  • 1 tablespoon white wine vinegar, or to taste
  • 1 tablespoon chopped chives
  • 1 tablespoon chopped fresh herbs (dill, tarragon, or basil)
  • 1 pint cherry tomatoes, washed and halved
  • 1 (14-ounce) can cannellini beans, rinsed and drained
  • 1 large bunch arugula, washed well and shredded

Nutrition Facts

Calories

239 cals

Fat

11 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

8 g

Carbohydrates

28 g

Sugar

4 g

Fiber

7 g

Protein

10 g

Sodium

637 mg

Directions

  1. In a large bowl, whisk the olive oil, salt, and pepper together. Gradually beat in the vinegar until the dressing has emulsified. Taste for sharpness and seasoning. Stir in the chives and herbs.
  2. With a wooden spoon, gently fold in the tomatoes and beans. Let sit for 10 to 15 minutes to let the flavors blend.
  3. Just before serving, mix in the arugula and serve.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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