Italian-Style Arugula and Bean Salad
- Kid-friendly
- Heart-healthy
- Low sodium
- Low fat
Canned beans are often too mushy for salads, but canned lupini beans have a nice firm texture. For extra fibre you can serve lupini beans in their outer skins (with skins on, 1/2 cup/125 mL serves up 16 g of fibre), but for more refined texture and taste, slip off and discard their skins. Chickpeas or cooked frozen lima beans are also nice in this salad.
Ingredients
- 6 cups (1.5 L) arugula leaves
- 1 small head Romaine lettuce, shredded
- 1 can (540 mL) lupini beans, drained, rinsed
- 2 cups (500 mL) cherry tomato, halved
- Croutons:
- Half loaf crusty bread, such as ciabatta
- 1/3 cup (75 mL) extra-virgin olive oil
- 1/2 tsp (2 mL) black pepper
- Pinch salt
- 3/4 cups (175 mL) finely grated Romano cheese
- Balsamic Dressing:
- Half clove garlic, pressed or minced
- 2 anchovy fillets, minced, or 1/4 tsp/1 mL salt
- 3 tbsp (45 mL) minced red onion
- Pinch black pepper
- 2 tbsp (30 mL) balsamic vinegar
- 1 tbsp (15 mL) red wine vinegar
- Dash hot pepper sauce
- 1/4 cup (60 mL) extra-virgin olive oil
Preparation
Croutons: Cut bread into 1-inch/2.5 cm cubes; transfer to large bowl. Add oil, pepper and salt; toss to coat. Spread onto rimmed baking sheet; bake in centre of 400F/200C oven until golden brown, about 15 minutes. Sprinkle on cheese and toss to coat. Bake for 1 more minute; toss again. Let cool.
Balsamic Dressing: Whisk together garlic, anchovies, onion, pepper, balsamic and wine vinegars and hot pepper sauce; whisk in oil. Let stand for at least 10 minutes; whisk before using.
In salad bowl, toss together arugula, lettuce, beans, tomatoes and Balsamic Dressing. Top with Croutons, scraping any cheese from pan into bowl, and lightly toss.
Makes 4 servings.
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