This simple bean and salmon salad becomes something truly exciting when dressed with a bold dressing flavored with anchovies and arugula. Canned wild Alaskan salmon is a healthy and environmentally sound choice. Thoroughly drain the beans so the salad doesn’t taste watered down. Sometimes heating beans slightly makes it easier to drain off the cooking liquid.
4 servings, about 1 1/2 cups each
Active Time: 30 minutes |
Total Time: 30 minutes
1 1/2 cups baby arugula
1/3 cup fresh parsley leaves
1/4 cup lemon juice
3 cloves garlic, minced
2 oil-packed anchovy fillets, finely chopped
1 tablespoon chopped shallot
Pinch of salt, plus 1/4 teaspoon, divided
1/4 cup extra-virgin olive oil
4 cups cooked cannellini beans, well drained, at room temperature or warm (see Tip)
1 7-ounce can wild salmon, any bones and skin removed, flaked
3/4 cup thinly sliced radishes
1 stalk celery, sliced diagonally 1/4 inch thick
Freshly ground pepper to taste
4 large leaves butterhead or Boston lettuce
1 avocado, sliced, for garnish
Place arugula, parsley, lemon juice, garlic, anchovies, shallot and pinch of salt in a food processor; process until finely chopped. With the motor running, slowly drizzle in oil.
Gently combine beans, salmon, radishes, celery, the remaining 1/4 teaspoon salt and pepper in a large bowl. Pour in the dressing and gently toss to combine.
To serve, line 4 plates with a lettuce leaf. Divide the salad evenly among the plates. Garnish with avocado slices, if desired.
Per serving :
19 g Fat;
3 g Sat;
11 g Mono;
25 mg Cholesterol;
46 g Carbohydrates;
25 g Protein;
14 g Fiber;
551 mg Sodium;
935 mg Potassium
1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain; beans are best stored in their cooking liquid and the liquid can be used in some recipes.)