Bean & Salmon Salad with Anchovy-Arugula Dressing
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.
From EatingWell: September/October 2009
Yield: 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.
- 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).
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 3 fat