White Bean Arugula Salad {A Meatless Monday Recipe

White Bean Arugula Salad {A Meatless Monday Recipe

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We loved the lemony punch this white bean arugula salad packs!

Creamy and tender white beans, a crunchy bite from red onion, red bell pepper, and briny capers are tossed onto a bed of peppery arugula. This salad gets its lemony flavor from a bright fresh lemon vinaigrette made of lemon juice and lemon zest mixed with rich olive oil offset with the sweetness of pure maple syrup. 

This salad made us fall in love with arugula all over again. We use to eat arugula from time to time and then something happened and we got turned off from its peppery bite. I’m glad that we have added this salad green back to our list of likes because it is good to break up the repetition of romaine lettuce, which is my favorite to use for salads.

white bean arugula salad

This healthy white bean arugula salad is quick and easy to make. It is full of delicious lemony flavor that you can feel good about eating. This vegetarian salad is also vegan and is perfect for Meatless Monday or as a side to any main entree. 

The best part about this salad besides its great flavor is that it uses simple pantry ingredients that come together in only 10 minutes. At only 250 calories per serving, this salad is a stress-free, easy to make good for you salad.

Let’s make this salad!

ingredients to make recipe

How to make White Bean Arugula Salad

Prepare The Dressing: 

Add the lemon juice, lemon zest, maple syrup and olive oil to a clean jar with a lid. Place the lid on and shake vigorously to combine. Remove the lid and season with salt and fresh cracked black pepper, to taste.

dressing in jar

Alternatively, if you don’t have a jar with a lid, add all the ingredients to a bowl, except the oil. Then slowly whisk in the oil until combined.

white beans, onions, red bell pepper and capers in bowl

Prepare The White Bean Arugula Salad:

In a small bowl, toss the beans, red onion, red bell peppers, and capers together.

Next, divide the arugula among four serving bowls or plates. Top each bowl of arugula with the beans, onion, bell pepper and capers.

white bean arugula salad

To Serve:

Give the dressing a final shake inside the jar (or whisk), then drizzle the dressing over each salad, to taste. Toss to coat and enjoy!

Although you don’t see them pictured here, homemade croutons would make a great addition to this salad.

drizzling dressing onto salad with mountain view

This salad is bright, refreshing and satisfying. I think we can all use something that makes us feel good.

Try it today!

white bean arugula salad
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White Bean Arugula Salad

This white bean arugula salad is a healthy quick and easy salad, full of delicious lemony flavor! A vegetarian and vegan friendly salad for Meatless Monday!
Course dinner, lunch, Main Course, Salad
Cuisine Meatless Monday, vegan, Vegetarian
Keyword arugula, salad, White Bean
Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 251kcal

Ingredients

The Dressing:

  • 3 tablespoons fresh lemon juice
  • 1 tablespoon maple syrup
  • 1 teaspoon lemon zest
  • 3 tablespoons extra-virgin olive oil
  • Kosher salt and freshly ground black pepper to taste

The Salad:

  • 5 ounces arugula
  • 15 ounces canned cannellini rinsed and drained (see notes)
  • ½ small red onion thinly sliced
  • ½ red bell pepper diced
  • 3 tablespoons capers rinsed and drained

Instructions

Prepare The Dressing:

  • Add the lemon juice, lemon zest, maple syrup, and olive oil to a clean jar with a lid. Place the lid on and shake vigorously to combine. Remove the lid and season with salt and fresh cracked black pepper, to taste.
  • Alternatively, if you don’t have a jar with a lid, add all the ingredients to a bowl, except the oil. Then slowly whisk in the oil until combined.

Prepare The Salad:

  • In a small bowl, toss the beans, red onion, red bell peppers, and capers together.
    Next, divide the arugula among four serving bowls or plates. Top each bowl of arugula with the beans, onion, bell pepper and capers.

To Serve:

  • Give the dressing a final shake inside the jar (or whisk), then drizzle the dressing over each salad, to taste. Toss to coat and enjoy!

Notes

Recipe adapted from Giada De Laurentiis
What if I don’t have Cannellini Beans? If you don’t have cannellini beans in your pantry you can substitute with Great Northern beans, red kidney, or navy beans.

Nutrition

Calories: 251kcal | Carbohydrates: 31g | Protein: 9g | Fat: 11g | Saturated Fat: 2g | Sodium: 183mg | Potassium: 688mg | Fiber: 6g | Sugar: 6g | Vitamin A: 1307IU | Vitamin C: 31mg | Calcium: 143mg | Iron: 4mg
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