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Romaine Salad with Orange, Feta & Beans

:  March/April 2007, The EatingWell Diet (2007)

Your rating: None Average: 4 (4077 votes)

Adding canned beans is a quick, convenient way to make a salad into a meal—they boost the protein to make the salad more satisfying. This recipe calls for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.


READER'S COMMENT:
"This salad is one of my faves. I leave out the radish and scallion 'cause I don't care for them, and sub an equal amount of mandarin oranges, but other than those modifications I make it as is. The juice from the oranges help to keep it...
Romaine Salad with Orange, Feta & Beans Recipe

Makes: 2 servings, about 4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

Orange-Oregano Dressing

  • 1/2 teaspoon orange zest
  • 1/2 cup orange juice, preferably freshly squeezed
  • 1/4 cup cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Salad

  • 1 orange
  • 6 cups chopped romaine lettuce
  • 1 cup sliced radishes
  • 1 cup canned kidney beans, rinsed
  • 1 scallion, sliced
  • 1/4 cup crumbled reduced-fat feta cheese
  • 1/4 cup Orange-Oregano Dressing

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Preparation

  1. To prepare dressing: Place orange zest, orange juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine.
  2. To prepare salad: Slice both ends off orange. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the segments from their surrounding membrane. Squeeze the juice into the bowl before discarding the membrane, if desired. Add lettuce, radishes, beans, scallion, feta and dressing; toss to coat. (Refrigerate the extra dressing for up to 1 week.)

Tips & Notes

  • Make Ahead Tip: The recipe makes 1 cup dressing (Step 1); cover and refrigerate extra dressing for up to 1 week.

Nutrition

Per serving: 235 calories; 5 g fat ( 2 g sat , 1 g mono ); 5 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 13 g protein; 14 g fiber; 708 mg sodium; 992 mg potassium.

Nutrition Bonus: Vitamin A (255% daily value), Vitamin C (100% dv), Folate (76% dv), Potassium (29% dv), Iron (19% dv), Calcium & Magnesium (18% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1/2 fruit, 2 vegetables, 1 lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegetarian
Cooking for 2
Type of Dish
Main dish, vegetarian
Salad, main dish
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Servings
2
Main Ingredient
Beans/Legumes
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diet (2007)
March/April 2007
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