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Arugula salad with white beans in lemony dressing served in a white plate.
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5 from 6 votes

Arugula Salad with White Beans

Looking for a delicious and nutritious salad that's easy on the budget? Look no further than this White Bean Salad with Arugula. Packed with protein, fiber, and a punch of peppery flavor from the arugula, this salad is perfect as a side dish or a lighter main course. Plus, it comes together in just 5 minutes and is only 200 calories per serving!
Prep Time5 minutes
Total Time5 minutes
Course: Main Course, Salad
Cuisine: American, Canada, European, French, Italian
Diet: Vegan
Servings: 4
Calories: 201kcal
Author: Kushi

Ingredients

For Salad

  • 16 oz White Beans or Cannellini beans
  • 3 oz Baby Arugula organic
  • 1 medium Carrot chopped lengthwise
  • 1 medium Tomato cut into cubes
  • 1 Jalapeno finely chopped, optional
  • 1 teaspoon Red pepper flakes
  • ½ teaspoon Black pepper powder

For Dressing

  • 1 tablespoon Lemon juice
  • 1 teaspoon Dijon mustard
  • 1 tablespoon Olive oil

For Garnish

  • 1.5 tablespoon Almonds chopped, for garnish

Instructions

  • Rinse and drain the canned beans to reduce the amount of sodium.
    16 oz White Beans
  • In a bowl, add all the ingredients listed under For Salad and just mix it once.
    3 oz Baby Arugula, 1 medium Carrot, 1 medium Tomato, 1 Jalapeno, 1 teaspoon Red pepper flakes, ½ teaspoon Black pepper powder
  • In a separate bowl, mix Dijon mustard and lemon juice until well combined. To this, drizzle in olive oil and whisk well until emulsified. Add this dressing to the salad mix prepared above and give it a gentle toss.
    1 tablespoon Lemon juice, 1 teaspoon Dijon mustard, 1 tablespoon Olive oil
  • Divide salad onto plates. Garnish it with chopped almonds and serve!
    1.5 tablespoon Almonds

Notes

  • To enhance the flavor and texture of the white beans, add a pinch of salt and a drizzle of olive oil and let it sit for 15 minutes. If you are cooking white beans from scratch, add salt and olive oil while cooking the beans.
  • When making the lemon dressing, whisk the dijon mustard and lemon juice together before adding the oil to create a smooth emulsion.
  • Toss the salad gently to avoid crushing the delicate arugula leaves.
  • Roast the nuts in a dry pan for a few minutes until golden brown to add an extra nutty flavor to the salad.

Nutrition

Calories: 201kcal | Carbohydrates: 29g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 45mg | Potassium: 734mg | Fiber: 7g | Sugar: 2g | Vitamin A: 3370IU | Vitamin C: 12mg | Calcium: 138mg | Iron: 4mg