Tuesday, October 02, 2007

White Bean Salad Recipe with Roasted Red Pepper, Arugula, and Parsley

White Bean Salad with Red Pepper and ArugulaThis salad is one of those intuitive recipes that just pop into my head sometimes, usually because there's a certain ingredient in the fridge that's been there a while. This time it was some arugula that was calling out to be used. I've experimented with a couple of versions of the recipe before I got around to posting it, and this is the one I like best, with the dressing flavored with balsamic vinegar, which I think tastes so great with arugula, and a tiny bit of Spike Seasoning. The salad was great the way I made it with canned beans and red peppers from a jar, but if you had the time or energy to cook your own beans and roast the red peppers, this would be over-the-top fabulous.

Arugula is actually an herb, did you know that? And since the recipe also has beans and red peppers, it would fit the requirements for next week's Doubly Delicious Two Year Celebration of Weekend Herb Blogging, when we'll be asking people to submit recipes containing at least one vegetable and one herb. Right now there's a contest going on, so visit that link above and leave your guess. You just might win two of my favorite cookbooks! Then be sure to come back next week when everyone can vote for their favorite herb and vegetable in an actual poll (we hope, thanks Rand!) Last year I picked the winner with my vote for cilantro, but this year I'm voting for a vegetable and an herb that were both new to me in 2007, any guesses? Now, for those of you who might be voting for arugula, red peppers, or beans, here's how to make this super-easy salad.


White Bean Salad with Roasted Red Pepper, Arugula, and Parsley
(Makes about 6 servings, recipe created by Kalyn.)

(Edit - this salad is great with roasted peppers from a jar, but if you want to bump up the flavor with freshly roasted red peppers, here is How to Roast Red Bell Peppers on a Barbecue Grill.)

Ingredients:
2 cans white beans (about 2 cups cooked beans)
1 jar (12 oz.) roasted red peppers, chopped (one jar is about 2/3 cup chopped roasted red peppers)
2 cups chopped arugula, about 4 oz. (arugula is also called rocket or rucola)
1/4 cup sliced green onion (scallions)
1/2 cup chopped flat leaf parsley
sea salt and fresh ground black pepper to taste

Dressing Ingredients:
2 T balsamic vinegar
2 tsp. Spike Seasoning (optional but highly recommended)
4 T extra-virgin olive oil

Instructions:
Drain beans into colander and rinse well with cold water until no more foam appears, then let beans drain at least 15 minutes. Pat dry with paper towels if they still look wet when you're ready to put the salad together.

Drain red peppers and chop into 1/2 inch pieces. Chop parsley, green onions, and arugula and put into large bowl with the red peppers, then gently mix in beans.

Whisk Spike Seasoning into the balsamic vinegar, then slowly whisk in olive oil. Toss dressing with salad ingredients, season to taste with sea salt and fresh ground black pepper and serve. This will keep in the refrigerator for a day, although the arugula will get pretty wilted after that.

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South Beach Suggestions:
Salad with dried beans like this is actually allowed for any phase of the South Beach Diet, but I'd probably eat this for phase two or three. I ate this as a whole meal for lunch, but for dinner I think this would taste great with Grilled Spicy Tuna and Spicy Grilled Eggplant with Red Pepper, Parsley, and Mint.

More Bean Salads to Make You Drool:
(Recipes from other blogs may or may not be South Beach Diet friendly, check ingredients.)
Black Bean and Pepper Salad with Cilantro and Lime
Black Bean, Rice, and Cilantro Salad
White Bean Salad with Tuna and Parsley
Carrot, Parsley, and Garbanzo (Chickpea) Salad with Cumin
Mixed Bean Salad with Walnut Dressing from Cook (almost) Anything At Least Once
Three Bean Salad from Simply Recipes
Shell Bean Salad from What Did You Eat
Edamame, Black Bean, and Black-Eyed Pea Salad with Cumin Vinaigrette from Well Fed
Warm Butter Bean Salad with Chorizo and Tomatoes from Blue Kitchen
Two Bean Salad from Cooking with Amy
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11 comments:

  1. Hooray -- something to do with all of the flat-leaf parsley in my garden! It seems to be putting on a last spurt of growth before the winter, and the parsley is more flavorful than ever -- worthy of so much more than to be relegated to a garnish!

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  2. Canned beans are very versatile and IMO, under appreciated...great salad!

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  3. I love arugala! Great salad idea!

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  4. Looks delicious, and canned beans are so addordable too.

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  5. I had no idea that arugula was an herb. Hmmmmm, I reckon I should go vote now.

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  6. I never knew that arugula is a herb. I always thought it was another form of salad. It's my fav salad - oops - I mean herb to have. I love it with pear, a bit of olive oil & balsamic vinegar and Parmesan. I would like to try making this dish of yours because it has beans so it would be a more balanced meal.

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  7. Lydia, lucky you. My parsley didn't grow that well this year, and next year I'm moving it.

    Peter, I agree! Canned beans are great.

    Maria, thanks.

    Kelly, good point.

    Lisa, yes, it seems like a vegetable but it's considered an herb.

    Nora, I love arugula. And I think some kind of fruit would be a great addition to this salad too. Also thought about adding olives.

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  8. This is so super, just what I need for a veggie weekend treck!!
    I know my son is going to go for this one!

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  9. Kalyn, this reminds me of your fantastic white bean and tuna salad, which I have been making a lot! :) The new combo sounds very refreshing, too!

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  10. I love white beans and arugala!

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  11. Favorite vegetable and favorite herb? Thats rough, how can I choose my favorite vegetable? I better start thinking now.

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