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Related recipes: Beans and Grains, Corn-Free, Dairy-Free, Delicious Living Magazine, Egg-Free, Garlic, Greens, Herbs, High Fiber, Low-Sugar, Mediterranean, Olives, Salads, Soups/Salads, Soy-Free, Spring, Summer, Tomatoes, Vegetables, Vegetarian, Wheat-Free
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.
Cooking Time: 40 minutes
Prep Time: 20 minutes
Total Time: 1 hr
Yield: 6 servings
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
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.
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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 February 2010.
