Bean & Salmon Salad with Anchovy-Arugula Dressing
From EatingWell: September/October 2009
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.
- 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.
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.
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
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Preparation/ Technique
- September/October 2009