White Bean and Arugula Salad with Lemon Dressing
This Mediterranean‑style salad combines peppery arugula with creamy white beans, juicy tomatoes, and a zesty lemon‑olive oil dressing. It’s a quick and nutritious dish you can make in under 15 minutes.
Time
Prep time: 10 minutes
Total time: 10 minutes
Servings: 4
Ingredients
For the Salad
4 cups arugula (rocket), loosely packed
1 can (15 oz / 425 g) white beans (cannellini or navy), drained & rinsed
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
¼ cup cucumber, thinly sliced
¼ cup Parmesan cheese shavings (or crumbled feta)
2 tbsp toasted pine nuts or almonds
For the Lemon Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 tsp Dijon mustard
1 small clove garlic, minced
Salt & black pepper, to taste
Instructions
Make the dressing
In a small bowl or jar, whisk olive oil, lemon juice, lemon zest, Dijon mustard, garlic, salt, and pepper until emulsified.
Assemble the salad
In a large bowl, combine arugula, beans, tomatoes, onion, and cucumber (if using).
Dress & toss
Pour dressing over the salad and toss gently to coat.
Finish & serve
Sprinkle Parmesan (or feta) and toasted pine nuts on top.
Serve immediately with crusty bread or as a side dish.
Notes & Tips
Protein boost: Add grilled chicken, tuna, or hard‑boiled eggs.
Make it vegan: Skip the cheese or use a vegan substitute.
Meal prep: Mix beans, veggies, and dressing ahead; add arugula just before serving to keep it fresh.
Extra flavor: Add olives or sun‑dried tomatoes for a Mediterranean twist.
Frequently Asked Questions
Q: Can I use dried beans instead of canned?
Yes — just soak overnight and cook until tender before adding.
Q: How do I keep arugula from wilting?
Add the dressing right before serving; store dressing separately if prepping ahead.
Q: Can I swap arugula for another green?
Definitely — spinach or mixed baby greens work well too.
Nutritional Information
Calories: 240
Protein: 9 g
Fat: 13 g
Carbohydrates: 22 g
Fiber: 6 g
Sugar: 3 g
Sodium: 290 mg
