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Bean & Salmon Salad with Anchovy-Arugula Dressing

September/October 2009

Your rating: None Average: 3.8 (33 votes)

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.


Bean & Salmon Salad with Anchovy-Arugula Dressing Recipe

Makes: 4 servings, about 1 1/2 cups each

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Total Time:

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.
  3. To serve, line 4 plates with a lettuce leaf. Divide the salad evenly among the plates. Garnish with avocado slices, if desired.

Tips & Notes

  • Tip: How to Cook a Pot of Beans
  • 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.)
  • Makes about 6 cups.

Nutrition

Per serving: 445 calories; 19 g fat (3 g sat, 11 g mono); 25 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 25 g protein; 14 g fiber; 551 mg sodium; 935 mg potassium.

Nutrition Bonus: Folate (67% daily value), Vitamin C (38% dv), Iron (33% dv), Potassium (27% dv), Vitamin A (25% dv), Magnesium (23% dv), Calcium (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 3 fat



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