Arugula Salad with Cannellini Beans
Arugula Salad with Cannellini Beans is a fresh and flavorful Mediterranean-inspired dish.Peppery arugula provides a fresh, slightly spicy taste.Creamy cannellini beans add plant-based protein and fiber.Cherry tomatoes and cucumber bring color and refreshing crunch.Red onion adds a mild, savory sharpness.Lemon-Dijon dressing creates a bright and tangy finish.Parmesan cheese and fresh herbs make this salad even more delicious.
Ingredients
For the Salad
- 5 cups fresh arugula, washed and dried
- 1 can (400 g) cannellini beans, drained and rinsed, approximately 240 g drained
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1/4 small red onion, thinly sliced
- 1/4 cup shaved Parmesan cheese
- 2 tablespoons chopped fresh parsley
- Salt, to taste
For the Lemon-Dijon Dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, finely minced or grated
- 1 teaspoon honey or maple syrup, optional
- 1/4 teaspoon salt, or to taste
- 1/4 teaspoon freshly ground black pepper
Instructions
- Open the can of cannellini beans and transfer the beans to a colander. Rinse them thoroughly under cool running water to remove excess canning liquid and sodium.Allow the beans to drain completely. Pat them gently with a clean kitchen towel if necessary. Transfer them to a large mixing bowl
- Wash the arugula thoroughly and dry it using a salad spinner or clean kitchen towel. Removing excess water helps the dressing cling to the leaves.Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Chop the fresh parsley and set aside the Parmesan cheese and optional nuts.For a milder onion flavor, soak the sliced red onion in cold water for five minutes, then drain and pat dry.
- In a small bowl, combine the olive oil, lemon juice, Dijon mustard, minced garlic, optional honey or maple syrup, salt, and black pepper.Whisk vigorously until the dressing becomes smooth and well combined. Taste and adjust the seasoning as needed. Add extra lemon juice for a sharper flavor or a little more olive oil for a milder dressing.
- Add the cherry tomatoes, cucumber, and red onion to the bowl containing the cannellini beans.Pour approximately half of the dressing over the mixture and toss gently. This allows the beans to absorb some of the dressing while keeping their creamy texture intact.Add the chopped parsley and a small pinch of black pepper.
- Place the arugula in a large serving bowl. Add the dressed bean and vegetable mixture on top.Drizzle with the remaining dressing and toss gently using salad servers. Avoid vigorous mixing, as the arugula leaves are delicate and can become bruised.
- Sprinkle shaved Parmesan cheese over the salad. Add toasted pine nuts or sliced almonds if desired.Taste the salad and adjust the salt, pepper, or lemon juice according to your preference. For a dairy-free version, omit the Parmesan or replace it with a suitable plant-based alternative
- Transfer the salad to individual plates or serve it directly from the mixing bowl. Garnish with extra parsley, Parmesan shavings, and freshly ground black pepper.Enjoy immediately for the freshest flavor and best texture. Pair it with whole-grain bread, roasted vegetables, grilled chicken, or a light soup for a satisfying meal.
Notes
- Use fresh arugula: Choose crisp green leaves without yellowing or slimy spots for the best flavor and texture.
- Rinse canned beans: Rinsing helps remove excess sodium and canning liquid.
- Drain thoroughly: Excess moisture can dilute the dressing and make the salad watery.
- Choose ripe tomatoes: Sweet cherry tomatoes balance the peppery flavor of the arugula.
- Slice onions thinly: Thin slices provide flavor without overpowering the other ingredients.
- Adjust the dressing: Arugula has a distinctive peppery taste, so a little extra lemon or olive oil can help balance it.
- Add cheese before serving: Freshly shaved Parmesan provides a more delicate texture and flavor.
- Dress just before eating: This helps prevent the arugula from wilting and keeps the salad crisp.