White bean salad
Creamy white beans with a pile of parsley and basil, tomatoes, arugula and a lemon-mustard dressing.
- Hands-on
- 12 min
- Total time
16 min, show breakdown
- Prep 12 min
- Cook 0 min
- Clean up 4 min
- Pans
- 0
- Ingredients
- 10
- Cost/serving
- $3.18
Per serving
- Calories
- 293
- Protein
- 11 g
- Fiber
- 9.8 g
- Net carbs
- 23 g
- Fat
- 14 g
High in (% Daily Value per serving): Vitamin K 248%, Vitamin C 45%, Folate 30%, Iron 29%, Vitamin E 22%, Magnesium 22%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 can canned white beans, drained and rinsed (240 g)
Same amount as: about 1¼ cups.
1 cup cherry tomatoes (150 g)
Same amount as: 240 mL.
½ cup fresh parsley (30 g)
Same amount as: 120 mL.
¼ cup fresh basil (6 g)
Same amount as: 60 mL.
- ¼ medium red onion (28 g)
½ clove garlic, smashed (1.5 g)
Same amount as: ½ tsp fresh minced garlic, ¼ tsp jarred minced garlic, 0.1 tsp garlic powder.
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
2 tbsp lemon juice (30 g)
Same amount as: 30 mL, ¾ lemon squeezed from fresh lemons.
1 tsp Dijon mustard (5 g)
Same amount as: 5 mL.
2 cups arugula (40 g)
Same amount as: 480 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Adds about 0 kcal per serving.
Quantities are for 2 servings. The beans keep 3 days dressed in the fridge. Add the arugula right before eating.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (279 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 293 | ||
| Total fat | 14 g | 19% | |
| Saturated fat | 2 g | 10% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 502 mg | 22% | |
| Total carbohydrate | 32 g | 12% | |
| Dietary fiber | 9.8 g | 35% | |
| Total sugars | 3.9 g | ||
| Net carbs† | 23 g | ||
| Protein | 11 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 809 mg | 17% | |
| Vitamin A | 127 mcg | 14% | |
| Vitamin C | 41 mg | 45% | |
| Vitamin E | 3.3 mg | 22% | |
| Vitamin K | 298 mcg | 248% | |
| Thiamin (B1) | 0.19 mg | 16% | |
| Riboflavin (B2) | 0.11 mg | 8% | |
| Niacin (B3) | 0.9 mg | 6% | |
| Vitamin B6 | 0.25 mg | 15% | |
| Folate | 121 mcg | 30% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 91 mg | 22% | |
| Zinc | 1.5 mg | 14% | |
| Selenium | 2.7 mcg | 5% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Drain the beans in a sieve and rinse under the tap. Shake dry.
Halve the tomatoes. Chop the parsley and basil. Dice the onion small. Grate or mince the garlic.
In a bowl, whisk the oil, lemon juice, mustard, garlic, salt and pepper.
Done looks like: Thick and creamy, not separated. Add the beans, tomatoes, herbs and onion. Stir gently and leave 10 minutes so the beans take up the dressing.
Split the arugula between two plates and spoon the beans on top.
Equipment
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Mushy beans | Stirred too hard. | Fold gently with a spoon. Canned beans are soft. |
| Bland | Beans need more salt and acid than you expect. | Add a pinch of salt and a squeeze of lemon, stir, taste again. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 12 min, total 16 min. | 293 kcal 11 g protein 9.8 g fiber 23 g net carbs 14 g fat |
| Higher protein | Add feta. Hands-on 12 min, total 16 min. | 372 kcal 15 g protein 9.8 g fiber 24 g net carbs 21 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.