Tuscan White Bean Salad With Arugula Food
WHITE BEAN ARUGULA SALAD
My red, white and green salad is inspired by the Italian flag. Top it with shaved Parmesan. -Malia Estes, Allston, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a small skillet, cook pancetta over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels., In same pan, heat oil and drippings over medium heat. Add onion; cook and stir 1-2 minutes or until tender. Add tomatoes, rosemary, salt and pepper; cook 2-3 minutes longer or until tomatoes are softened. Cool slightly., In a large bowl, combine beans, tomato mixture, pancetta, vinegar and basil. Add arugula and cheese; toss to coat.
Nutrition Facts : Calories 340 calories, Fat 16g fat (4g saturated fat), Cholesterol 23mg cholesterol, Sodium 915mg sodium, Carbohydrate 33g carbohydrate (1g sugars, Fiber 9g fiber), Protein 15g protein.
EASY WHITE BEAN SALAD
Simple white bean salad loaded with bright Mediterranean flavors! Canned beans, chopped veggies, and fresh herbs tossed together in one big bowl. No fancy dressing here, a squeeze of lemon juice and extra virgin olive oil is all you need. Prepare it ahead for best flavor (see notes).
Provided by Suzy Karadsheh
Categories Salad
Time 15m
Number Of Ingredients 11
Steps:
- Add white beans, cucumbers, tomatoes, green onions, parsley and mint to a large mixing bowl.
- Add lemon zest. Season with salt and pepper, then add za'atar, sumac and Aleppo pepper.
- Finish with lemon juice and a generous drizzle of extra virgin olive oil (2 to 3 tablespoons).Give the salad a good toss to combine. Taste and adjust seasoning. Add feta cheese, if you like. (For best flavor, let the salad sit in the dressing for 30 minutes or so before serving. See notes).
Nutrition Facts : Calories 180 calories, Sugar 5.6 g, Sodium 669 mg, Fat 5.8 g, SaturatedFat 1.1 g, TransFat 0 g, Carbohydrate 27.1 g, Fiber 7.1 g, Protein 8.2 g, Cholesterol 3.2 mg
TUSCAN WHITE BEAN SALAD WITH ARUGULA
Tuscan White Bean Salad - A meaty meatless white beans, peppery arugula, flat zucchini noodles, and radicchio salad with a zesty sun-dried tomato dressing. I call this a salad but actually it is a complete low-carb and filling meal which is also very versatile. You can pack it for a healthy lunch, serve as-is for dinner, or serve on side of grilled/roasted main course. Gluten free, vegan, and loaded with fresh crunchy vegetables.This summer Tuscan Bean Salad is my favorite for lunch or dinner when I want break from complex carbs and still want to eat filling. Creamy meaty white beans with scallions and flat zucchini noodles coated in flavorful tomato dressing does not let me feel for a second that I'm eating healthy, and meatless.So, let's make White Bean Salad today!Classic Tuscan bean salad does not have radicchio or zucchini.. This is my take on this classic white bean salad. It brings in more crunch of veggies to the table and is healthier and loaded with summer colors. I had hard time naming this recipe because you can even call it Tuscan Bean and Radicchio Salad, Tuscan Bean and Zucchini Salad, or Tuscan Bean and Arugula Salad which I decided to use after thinking for a long time.. :) Honestly, no matter what you call this... Result is a delicious and versatile meaty beans and greens salad which can work many ways - lunch, dinner or even a potluck favorite. This salad can be ALL. Just try it! Thank you for listening :)I don't want to go all nerdy but just in few lines. Arugula and radicchio are good blood purifying vegetables. Plus are also good source of iron, potassium and vitamin K. Beans are good source of vegetarian protein. And zucchini! It such a delicious zero-carb alternative to any pasta. Plus it is in season. So so sweet and flavorful...Dressing is also clean and has big punch of flavor from red wine vinegar, sun-dried tomato oil, agave, oregano, and capers...this week had tone of zucchini recipes. We started week with easy ratatouille stew loaded with zucchini, yellow squash and eggplant. Today's, bean salad is the delicious way to try something new with zucchini. In this recipe, I have marinated the zucchini noodles in sun-dried tomato caper dressing. Raw zucchini absorbs flavors very quickly so this simple step made it very flavorful. Trust me, it is not just a side on plate but a delicious crunch element.Recipe for white bean salad comes together in just 10 minutes. I decided to use canned beans which makes this salad a mix-and-go kinda salad. By all means, you can even use fresh cooked beans for this recipe.To prepare this bean salad, first of all, I prepare the sun-dried tomato dressing. This dressing is heart and soul of bean salad. It's sweet and tangy flavor with briny capers and little hint of chili flakes is my favorite. White beans and zucchini both absorb the dressing very well. So, I like to prepare this salad a day before and refrigerate overnight. As it sits in fridge, flavor gets better and better. Next day, meaty, sweet, sour beans taste amazing with peppery arugula. A complete home run.Optional, you can also add some feta cheese or goat cheese on top for extra creaminess. I, however, love enjoying a bowl as-is. Healthy, fit and scrumptious.Friends, enjoy your share of fresh greens - arugula, zucchini, scallions... while these are in season, fresh, and loaded with nutrients. This Tuscan White Bean Salad is gluten free, clean, filling, and vegan. I hope it will make to your weekend dinner table. Don't forget to save some for lunch. It tastes even better the next day.Enjoy! Have a wonderful weekend!-Savita
Provided by Savita
Time 10m
Number Of Ingredients 14
Steps:
- To make dressing, mix all ingredients except tomatoes in a small bowl. Whisk to emulsify oil, and vinegar. Add small chopped sun-dried tomatoes. Mix in generous pinch or two of salt and black pepper. Taste and adjust.
- Slice or spiralize zucchini. Add to a bowl with a tablespoon sun-dried tomato dressing. Toss well. Set aside.
- In remaining dressing, add white beans (drained and rinsed). Toss well and set aside.
- To serve, toss in arugula, and chopped radicchio. Garnish with more scallions and serve.
LEMONY WHITE BEAN AND ARUGULA SALAD
Provided by Giada De Laurentiis
Time 5m
Yield 4 to 6 servings
Number Of Ingredients 9
Steps:
- Salad: In a large salad bowl, combine the arugula, beans, red onion, and capers.
- Dressing: In a small bowl, whisk together the lemon juice, maple syrup and lemon zest. Slowly whisk in the oil until smooth and combined. Season with salt and pepper, to taste.
- Pour the dressing over the salad and toss well to coat. Serve.
WHITE BEAN AND ARUGULA SALAD
Steps:
- The night before, place the beans in a large bowl and add water to cover by 2 inches. Soak overnight in the refrigerator. The following day, drain the beans, rinse under cold water, and drain again.
- Heat the 2 tablespoons of olive oil in a large, heavy-bottomed pot over medium heat. Add the red onion and saute over medium-low heat for 7 to 9 minutes, until wilted. Add the beans and enough water to cover them by 3 inches. Bring to a boil and skim off any foam that rises to the surface. Reduce the heat and simmer gently for 45 minutes, until tender. Drain the beans and onions and transfer to a mixing bowl.
- Meanwhile, heat the 1/2 cup of olive oil in a 10- to 12-inch saute pan over medium-high heat. Add the sun-dried tomatoes, garlic, rosemary, red pepper flakes, and prosciutto and cook for 4 to 5 minutes, until fragrant. Pour the hot oil mixture over the warm drained beans, tossing well. Allow to cool for 10 minutes only. While still warm, stir in the lemon zest, lemon juice, 2 teaspoons salt, and 1 teaspoon black pepper. Place in a large, shallow serving bowl, surround with arugula, taste for seasonings, and serve warm or at room temperature.
TUNA AND WHITE BEAN SALAD
Make and share this Tuna and White Bean Salad recipe from Food.com.
Provided by LuLu Bear
Categories Tuna
Time 30m
Yield 24 serving(s)
Number Of Ingredients 9
Steps:
- Drain beans well and place half the beans into a bowl.
- Mash remaining beans with a fork.
- Combine mashed and whole beans with tuna, onion, rosemary, and arugula.
- Dress the salad with lemon juice, olive oil, salt, and pepper.
- Serve with crackers.
Nutrition Facts : Calories 37.3, Fat 1, SaturatedFat 0.2, Cholesterol 2.7, Sodium 28.4, Carbohydrate 4.2, Fiber 0.9, Sugar 0.1, Protein 3
TUSCAN WHITE BEAN SALAD WITH SPINACH, OLIVES, AND SUN-DRIED TOMATOES
Steps:
- 1. To quick-soak the beans: Place the beans in a large pot with water to cover by 3 inches and bring to a boil. Reduce heat and simmer, uncovered, 45 minutes. Remove from the heat, drain, and rinse.
- 2. To cook the beans: Place the beans in a large pot and add enough water to cover by 3 to 4 inches. Bring to a boil, lower heat, and simmer, uncovered, 45 minutes to 1 hour, or until beans are tender but still firm. Drain and rinse the beans thoroughly. Set aside to cool.
- 3. Heat the olive oil in a skillet over medium heat. Add the onion and cook and stir until slightly brown, about 5 minutes.
- 4. Toss the beans, onion, spinach, sun-dried tomatoes, mozzarella, and olives in a large bowl with the vinaigrette until just combined. Season with salt and pepper and serve immediately or refrigerate in an airtight container until ready to use or up to 1 day. If refrigerating, add the spinach just before serving.
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