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Mediterranean White Bean Salad #MeatlessMonday

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Mediterranean White Bean Salad

The White Teary Beans used in this salad have been provided by Romona Farms.

Sharing this recipe with you today is so exciting! I’ve been working with the beans from Ramona Farms for a while now. I received them about a month ago. Included in the shipment was a package of White, Brown and Black Tepary Beans and Chick-Peas too.

Mediterranean White Bean Salad

Mediterranean White Bean Salad

In a word….they are delicious! Because they digest slowly they offer sustained energy for up to 6 hours after eating them – super cool!

Also since they are drought tolerant, I’m thinking they would be a great crop here in the drought stricken valley of Central California!

Mediterranean White Bean Salad

Mediterranean White Bean Salad

To back up a bit though, when I received them I initially struggled on how to use them. I wanted to honor the ancient heritage these beans have, but wasn’t sure how to do that. Then I decided the best way to do this would be to create my best recipe and I’m quite certain I have!

Just look at all that yummy goodness!

Just look at all that yummy goodness!

If you haven’t cooked dried beans, here’s a quick look at the process. First you sort the beans and remove any discolored beans and an occasional pebble (though I should add I didn’t find any in these beans!). Next you’ll rinse them well and put them on the stove. After bringing the pot to a boil, turn off and cover it. Allow it to sit for two hours, then pour off the liquid, add in fresh water and boil until the beans are tender. Don’t worry, the directions are right on the back of the package.

Cooking the beans

Cooking the beans

After draining the beans, I allowed them to cool and then combined the ingredients for the salad. Tomatoes, arugula, sugar snap peas, red onions, capers and parmesan cheese – topped off with a lemony vinaigrette! It couldn’t be any easier or more delicious!

Squeeze_of_Lemon

After finishing the salad I decided it needed just a bit more bright fresh flavor and finished it off with a squeeze of lemon. The salty bite you get from the parm and capers paired with the crunch of the peas is mouthwatering! And the creaminess of the beans and peppery bite of the arugula makes for the perfect bite!

Check out these delicious beans recipes!

5 from 3 votes
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Mediterranean White Bean Salad

Yummy deliciousness and creamy crunch in this Mediterranean White Bean Salad - you're going to love everything about this one - you can serve it cold or room temperature. Perfect for a buffet or light lunch!
Course Salads
Cuisine Mediterranean
Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes
Servings 8 servings
Calories 345 kcal
Author Souper Chef Deb from Bowl Me Over

Ingredients

  • 1 lb dried white beans
  • 1/4 cup capers
  • 1/2 red onion
  • 1 cup arugula
  • 1 cup chopped tomatoes
  • 1 cup sugar snap peas
  • 1 cup grated Parmesan cheese
  • Lemon Vinaigrette
  • 1/3 cup good olive oil
  • 2 whole lemons
  • 1 1/2 teaspoon salt
  • 3/4 teaspoon pepper

Instructions

  1. Cook beans according to package directions, drain well and allow to cool for about 1/2 hour. Place in a large bowl
  2. While the beans are cooling, chop the vegetables. Dice the onion and tomato. Clean the sugar snap peas and slice them into small bite sized pieces on the diagonal. Grate the parmesan cheese. All these ingredients along with the parmesan cheese to the bowl with the beans.
  3. Make the vinaigrette - zest & juice one lemon. Add the lemon juice & zest to a jar with the olive oil, salt & pepper. Shake together really well. Pour over the salad and mix to combine. This salad can be served at room temperature or chilled - perfect for a bbq!
Nutrition Facts
Mediterranean White Bean Salad
Amount Per Serving
Calories 345 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Cholesterol 11mg 4%
Sodium 832mg 35%
Potassium 1170mg 33%
Total Carbohydrates 40g 13%
Dietary Fiber 10g 40%
Sugars 3g
Protein 19g 38%
Vitamin A 6.9%
Vitamin C 31%
Calcium 30.4%
Iron 38.4%
* Percent Daily Values are based on a 2000 calorie diet.

Mediterranean White Bean Salad

 

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Comments

  4. Ohhh don’t you just LOVE lemon vinaigrettes like this? I do too. This sounds delicious – I am a vegetarian and I’m always looking for new ways to dress up a plate of beans. I especially love that you added the snap peas for crunch. YUM

    Reply

  10. It is true that I have never been fond of white beans, but, your recipe is making me give them a second look. Yesterday, I tried your recipe with navy beans and I have to say that I really liked it. The lemony goodness hits your taste buds with just the perfect level and it makes this whole recipe delicious.

    Reply

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Meet Souper Chef Deb

Welcome to Bowl Me Over! My name is Debra and I send warm greetings from sunny California. I am a serious foodie – I’ve been known as the go-to girl in our family for years, catering weddings and anniversary parties and in the summer help cook mountains of food for our family reunions. Often times things I create end up in a bowl, hence the name Bowl Me Over! Learn More . . .