This nutritious combination will satisfy without weighing you
down. Rosemary, a Mediterranean native whose Latin name means “dew of the sea,” is
perfect to unite the flavors of this robust salad.
Preparation facts
Cooking Time: 40 minutes
Prep Time: 20 minutes
Total Time: 1 hr
Yield: 6 servings
Ingredients
2 cups (365g) dried white northern beans, soaked in water
overnight (or 2 cans organic white beans)
2 cloves garlic
1 3-inch (8cm) stem of rosemary (leaves removed), or 3/4 tsp
dried (1g)
1 Tbs (15mL) red wine vinegar
3 Tbs (45mL) sherry vinegar
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) ground black pepper
1/3 cup (80mL) olive oil
1 bunch arugula, washed, stems removed, and chopped fine
3–4 Roma tomatoes, finely diced
1/4 cup (170g) chopped kalamata olives
Directions
Drain and cook beans in simmering water until tender, about 40 minutes.
(Beans have better flavor if you add 1/2 tsp (3g) each of salt and garlic powder or a spoonful
of miso and a sprig of marjoram the last 15 minutes of cooking.) You can also use precooked,
organic canned beans.
In a blender or food processor, add the garlic, rosemary, vinegars,
salt, and pepper. Blend while slowly adding the olive oil.
Add the beans, arugula, tomatoes and olives to a large salad bowl. Pour
desired amount of the dressing over and mix and combine. Serve at room temperature.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition facts
Serving Size 1 serving
Calories 353
Calories from Fat 123 (35%)
% Daily Value*
22%Total Fat 14g
9%Saturated
Fat 1.8g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 8.9g
0%Cholesterol 0mg
12%Sodium 286mg
37%Potassium 1302mg
14%Total
Carbohydrate 43g
43%Dietary
Fiber 10.7g
Sugars 2g
Sugar Alcohols 0g
32%Protein 16g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires September 2008.
