Looking for a quick and nutritious meal? This Warm White Bean and Arugula Salad is a perfect healthy beans recipe, offering a delightful blend of textures and flavors. It’s incredibly easy to make and ideal for a light lunch or dinner.
Key Ingredients & Substitutions:
- Canned White Beans: You can use cannellini, great northern, or butter beans. Rinse them well.
- Fresh Arugula: Spinach or mixed greens are good alternatives if you prefer.
- Cherry Tomatoes: Halved grape tomatoes work too.
- Red Onion: Shallots offer a milder flavor if you’re sensitive to onion.
- Lemon: Essential for brightness; bottled lemon juice works in a pinch.
- Olive Oil: Extra virgin olive oil is best for flavor.
Ingredients:
For the Salad:
- 2 cans (15 ounces each) cannellini beans, rinsed and drained
- 5 ounces fresh arugula
- 1 cup cherry tomatoes, halved
- ¼ cup thinly sliced red onion
- ¼ cup chopped fresh parsley (optional, for garnish)
For the Lemon Vinaigrette:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Servings: 2
- Calories per serving: Approximately 350 calories
- Tools Needed: Large mixing bowl, small whisk or fork, small saucepan
Step-by-Step Instructions:
1. Prepare Your Vinaigrette
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Set this dressing aside. This simple vinaigrette is a key part of this healthy beans recipe.
2. Warm the Beans
In a small saucepan over medium heat, gently warm the rinsed and drained cannellini beans for about 3-5 minutes, stirring occasionally. You just want them heated through, not cooked.
3. Combine Salad Ingredients
In a large mixing bowl, combine the warm beans, fresh arugula, halved cherry tomatoes, and thinly sliced red onion. The warmth of the beans will slightly wilt the arugula.
4. Dress and Serve
Pour the prepared lemon vinaigrette over the salad ingredients. Toss gently to ensure everything is well coated. Garnish with fresh parsley if you like, and serve immediately. Enjoy your warm and satisfying healthy beans recipe!
Variation Ideas:
- Add crumbled plant-based feta cheese for a salty kick.
- Include thinly sliced cucumber for extra crunch.
- Stir in a tablespoon of toasted pumpkin seeds or sunflower seeds for added texture.
- For a touch of heat, sprinkle in some red pepper flakes.
- Incorporate other cooked vegetables like roasted bell peppers or zucchini.
Storage Instructions:
This Warm White Bean and Arugula Salad is best enjoyed fresh due to the delicate nature of the arugula. If you have leftovers, store them in an airtight container in the refrigerator for up to 1 day. Reheating is not recommended, as the arugula will become too wilted.
Frequently Asked Questions (FAQ):
Can I use dried beans instead of canned?
Yes, if you use dried beans, cook them according to package directions until tender before adding them to the salad. This will increase your prep time.
Is this recipe suitable for meal prep?
It’s best to assemble this salad right before serving. You can prep the vinaigrette and chop the vegetables ahead of time, storing them separately.
What kind of white beans are best?
Cannellini beans are creamy and hold their shape well, making them ideal for this healthy beans recipe. Great northern or butter beans are also excellent choices.
Can I add a protein source?
Absolutely! Grilled plant-based chicken or pan-seared tofu would be delicious additions to make it a more substantial meal.
Can I make the vinaigrette ahead of time?
Yes, you can prepare the lemon vinaigrette up to 3 days in advance and store it in an airtight container in the refrigerator. Shake well before using.
Is this salad gluten-free?
Yes, this Warm White Bean and Arugula Salad is naturally gluten-free, making it a great option for various dietary needs.