This White Bean Salad Recipe is made with arugula, cannellini beans, red onion, lemons, olive oil, maple syrup and tossed.
This Bean Salad Vegan is absolutely delicious and full of great nutrients. Looking to make a hearty fresh salad? Look no further. This White Bean and Arugula Salad can be paired with most dishes and adding lots of pepper gives the salad a nice kick.
Arugula is packed in fiber and antioxidants as well as glucosinolates, which reduce the risk of cancer. Did you know that arugula has more calcium and zinc than kale? We all know kale is nutrient rich as well, but arugula is where it is at. Arugula helps control your weigh, improves vision, helps with digestion, controls blood pressure and prevents diabetes. As for cannellini beans, they are also high in fiber but even higher in protein. Cannellini beans help support body weight, muscle mass, as well as digestion. Cannellini beans are popular in the vegan community as they are PACKED in protein. So this salad is a perfect recipe for most people, no matter what diet they are on.
- What kind of beans to use in this salad?
- Why you will love this recipe
- White Bean Salad Recipe Ingredients
- How to make White Bean Salad
- What to serve with White Bean Salad
- White Bean Salad Recipe Variations
- How to store White Bean Salad
- White Bean Salad Recipe Top tips
- White Bean Arugula Salad Recipe
- Food safety
What kind of beans to use in this salad?
The white bean salad recipe you provided calls for white cannellini beans. Cannellini beans are large, creamy-white Italian beans with a mild flavor and a smooth texture. They are commonly used in salads, soups, and other Mediterranean dishes. However, if you don't have cannellini beans on hand, you can also use other types of white beans as substitutes. Great Northern beans and navy beans are good alternatives to cannellini beans. They have a similar size, texture, and mild flavor that work well in salads.
When using canned beans, make sure to rinse and drain them thoroughly before adding them to the salad. This removes excess sodium and starch and helps prevent the salad from becoming too salty or watery.
Why you will love this recipe
Versatile: You can use more or less of any ingredient you want. If you love white beans, feel free to use more.
Full of flavor: The dressing gives this salad so much flavor and brings it together seamlessly.
Hearty: This is definitely a heartier salad due to the addition of the beans.
Great for warm weather: I love eating this salad in the summertime because it is light, full of flavor, and delicious.
White Bean Salad Recipe Ingredients
You'll only need a few simple ingredients to make this. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:
- White Cannellini Beans
- Red onion
- Olive oil
- Maple syrup
See recipe card for quantities.
How to make White Bean Salad
In a bowl, add the sliced onion and pour water until filled. Let the onions sit in the water for 15 minutes. This takes away the strong red onion taste.
In a large bowl, add the arugula, cannellini beans, and red onion.
Whisk together the lemon juice, maple syrup and olive oil in a small bowl.
Pour the dressing over the salad and toss well to coat.
Add salt and pepper as needed.
Hint: Soak the sliced onion in cold water to get rid of the bitter taste!
What to serve with White Bean Salad
- Grilled Proteins: White bean salad pairs well with grilled proteins such as grilled chicken, steak, or shrimp. The light and fresh flavors of the salad complement the smokiness and char from the grill.
- Roasted Vegetables: Serve white bean salad alongside roasted vegetables such as roasted asparagus, roasted Brussels sprouts, or roasted sweet potatoes. The combination of the hearty roasted vegetables and the lightness of the salad creates a satisfying balance. Check out my Grilled Vegetables Recipe.
- Crusty Bread: Serve white bean salad with crusty bread or a baguette. The bread can be used to scoop up the salad or to make a delicious sandwich by spreading the white bean salad on the bread and adding some additional ingredients like sliced tomatoes or avocado.
- Quiche or Frittata: White bean salad pairs well with quiche or frittata, whether it's a vegetable-based or meat-based quiche. The salad adds a refreshing and light element to the meal.
- Grains: Combine the white bean salad with cooked grains like quinoa, couscous, or bulgur wheat for a more substantial meal. This creates a well-balanced dish with a variety of textures and flavors.
Cannellini beans: Cannellini beans or any white bean will do for this salad. Make sure to rinse and drain before serving.
Onion: I used red onion but you can use white or yellow onion instead as well.
Arugula: I love arugula for this salad, although romaine or spinach could work as well.
White Bean Salad Recipe Variations
- Mediterranean White Bean Salad: Combine cooked white beans with diced cucumbers, cherry tomatoes, red onions, Kalamata olives, crumbled feta cheese, and chopped fresh herbs like parsley and mint. Dress the salad with a lemon-herb vinaigrette made with olive oil, lemon juice, garlic, and dried oregano.
- Italian White Bean Salad: Mix white beans with sliced sun-dried tomatoes, marinated artichoke hearts, roasted red peppers, sliced black olives, and chopped fresh basil. Toss the salad with a simple dressing made of olive oil, red wine vinegar, minced garlic, salt, and pepper.
- Herbed White Bean Salad: Combine white beans with a variety of fresh herbs like chopped parsley, dill, chives, and tarragon. Add diced red onion, finely chopped celery, and a tangy dressing made with lemon juice, Dijon mustard, olive oil, salt, and pepper.
- Southwest White Bean Salad: Mix white beans with corn kernels, diced red and green bell peppers, chopped cilantro, sliced jalapeños (if desired), and diced avocado. Dress the salad with a zesty lime-cumin vinaigrette made with lime juice, cumin, olive oil, garlic, salt, and pepper.
- Greek White Bean Salad: Combine white beans with chopped cucumbers, cherry tomatoes, red onions, crumbled feta cheese, and sliced Kalamata olives. Toss the salad with a Greek-inspired dressing made of olive oil, red wine vinegar, lemon juice, dried oregano, minced garlic, salt, and pepper.
Check out this Tiktok Green Goddess Salad Recipe.
- Mixing Bowl: A mixing bowl is essential for tossing and combining the salad ingredients.
- Salad Servers or Tongs: Salad servers or tongs will help in mixing and serving the salad without damaging the delicate arugula leaves.
- Salad Spinner (optional): If you prefer to wash and dry your arugula before using it, a salad spinner can come in handy. It helps remove excess moisture and ensures crisp arugula leaves.
- Knife: A sharp knife is needed for slicing and dicing ingredients such as red onion, cherry tomatoes, or other vegetables you may want to add to the salad.
- Cutting Board: Use a cutting board as a safe and clean surface for chopping and preparing ingredients.
- Whisk or Small Jar: You'll need a whisk or a small jar with a tight lid to prepare the salad dressing.
- Measuring Cups and Spoons: These will help you accurately measure the ingredients for the salad dressing.
- Serving Plate or Bowl: Choose a visually appealing plate or bowl to present the salad.
How to store White Bean Salad
To store white bean salad, follow these steps:
- Refrigeration: Place the white bean salad in an airtight container or cover it tightly with plastic wrap or a lid. Ensure that the container is sealed well to prevent air from entering and moisture from escaping.
- Refrigerator Storage: Store the white bean salad in the refrigerator. It is best to consume the salad within 2 to 3 days to maintain its freshness and quality.
- Dressing Separation: If you have dressed the salad already, you may notice that the dressing can separate or make the salad soggy over time. To prevent this, consider storing the dressing separately and adding it to the salad just before serving.
- Refreshing Before Serving: If the white bean salad has been refrigerated, it may have lost some of its moisture. Before serving, you can refresh the salad by adding a little more dressing, lemon juice, or olive oil and tossing it gently to coat the ingredients.
- Avoid Freezing: White bean salad is not suitable for freezing, as the texture and freshness of the vegetables and herbs may be compromised.
White Bean Salad Recipe Top tips
- Choose Quality Ingredients: Use fresh and high-quality ingredients, including fresh arugula, good-quality canned white cannellini beans, and a ripe lemon for the dressing. Fresh and flavorful ingredients will enhance the overall taste of the salad.
- Rinse and Drain the Beans: Rinse the canned white cannellini beans thoroughly under cold water to remove excess salt and starch. Drain them well before adding them to the salad to prevent the salad from becoming watery.
- Consider Texture: White bean salads often benefit from a variety of textures. If you want to add some crunch, consider including additional ingredients like diced cucumber, sliced radishes, or toasted nuts.
- Slice the Red Onion Thinly: To avoid overpowering the salad with a strong onion flavor, thinly slice the red onion. Soaking the sliced onions in cold water for a few minutes before adding them to the salad can help mellow their flavor.
- Dressing Balance: Taste the dressing before adding it to the salad and adjust the flavors to your liking. If you prefer a tangier dressing, add more lemon juice. If you prefer a sweeter dressing, increase the amount of maple syrup. Make sure the dressing is well balanced with a combination of acidity, sweetness, and seasoning.
- Let the Flavors Marinate: After combining the ingredients and dressing, let the salad sit for a few minutes to allow the flavors to meld together. This will enhance the overall taste of the salad.
- Serve at the Right Temperature: White bean salad is typically enjoyed chilled or at room temperature. Refrigerate the salad for about 30 minutes before serving to allow the flavors to develop and to keep it refreshing.
- Garnish and Additional Flavors: Consider garnishing the white bean salad with some freshly chopped herbs like parsley or basil to add brightness and freshness. You can also add additional flavors such as crumbled feta cheese, diced avocado, or cherry tomatoes to elevate the taste and visual appeal of the salad.
- Seasoning Adjustment: Taste the salad before serving and adjust the seasoning as needed. Add a little more salt, pepper, lemon juice, or olive oil to achieve the desired balance of flavors.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove