Best 3 Arugula Lentil White Bean Red Onion Salad Recipes

Arugula Lentil White Bean Red Onion Salad is a delightful and nutritious dish that combines the peppery flavor of arugula with the earthy taste of lentils and white beans. The red onion adds a sharp and pungent flavor that balances the sweetness of the balsamic vinaigrette dressing. This salad is a great source of protein, fiber, and vitamins, and it's also incredibly easy to make.

In this article, you'll find two variations of this salad: a classic version with a balsamic vinaigrette dressing, and a Mediterranean version with a lemon-tahini dressing. The classic version is a simple but delicious salad that's perfect for a light lunch or dinner. The Mediterranean version is a bit more flavorful and complex, with the addition of feta cheese, olives, and fresh herbs. Both versions are delicious and easy to make, so you can choose the one that best suits your taste.

To make the classic version of the salad, simply combine cooked lentils, white beans, arugula, red onion, and balsamic vinaigrette dressing in a bowl. Toss to coat and serve. For the Mediterranean version, add feta cheese, olives, and fresh herbs to the salad. Toss to coat and serve.

Whether you choose the classic or Mediterranean version, this Arugula Lentil White Bean Red Onion Salad is sure to be a hit. It's a healthy and delicious dish that's perfect for any occasion.

Here are our top 3 tried and tested recipes!

ARUGULA, LENTIL, WHITE BEAN, RED ONION SALAD

ARUGULA, LENTIL, WHITE BEAN, RED ONION SALAD image

I have continued to stay on my healthy life plan. I was 240 pounds and have been maintaining my weight at 155 for 9 years. I love to share my recipes as I need taste and flavor in my food and keeping the calories down. I still have my steak and potato as my reward on a date out. I hope to post more of my recipes as I know weight loss is not easy, but when you find someone that has been there, its so wonderful. I kayak, hike now and I never went to the gym during my weight loss. You will get your energy back as you lose your weight. Love and living a good life.

Provided by Marti Green @martaanngreen

Categories Lettuce Salads

Number Of Ingredients 8

Ingredients

1 cup(s) uncooked french green lentils
1 can(s) can cannellini beans, drainded and rinsed well
1/3 cup(s) red onions thinly sliced
1/4 cup(s) toasted almonds
1/2 cup(s) lite italian dressing
1 teaspoon(s) fresh lemon zest
- salt and pepper optional
3 to 4 cup(s) arugula

Steps:

Cook the lentils in boiling water until al dente, about 25 min.
In a large bowl add Lite Italian dressing, lemon zest, toasted almonds, salt and pepper if needed.
Add the cooked French green lentils, white cannellini beans, thinly sliced red onions, cut Arugula and mix well. This is a low calorie salad and very filling. I have added a small sliced chicken breast or fish on the top of this salad. Makes a wonderful healthy meal. Feta Cheese can be added as well. Keeping the calories down and enough calories left over for a small dish if dessert.

WHITE BEAN ARUGULA SALAD

White Bean Arugula Salad image

My red, white and green salad is inspired by the Italian flag. Top it with shaved Parmesan. -Malia Estes, Allston, Massachusetts

Provided by Taste of Home

Categories Lunch

Time 30m

Yield 4 servings.

Number Of Ingredients 12

Ingredients

4 slices pancetta, chopped
2 tablespoons olive oil
1/4 cup chopped sweet onion
2/3 cup cherry tomatoes, halved
1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
2 cans (15 ounces each) cannellini beans, rinsed and drained
3 tablespoons red wine vinegar
4 fresh basil leaves, thinly sliced
2 cups torn fresh arugula or baby spinach
1/4 cup shaved Parmesan cheese

Steps:

In a small skillet, cook pancetta over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels., In same pan, heat oil and drippings over medium heat. Add onion; cook and stir 1-2 minutes or until tender. Add tomatoes, rosemary, salt and pepper; cook 2-3 minutes longer or until tomatoes are softened. Cool slightly., In a large bowl, combine beans, tomato mixture, pancetta, vinegar and basil. Add arugula and cheese; toss to coat.

Nutrition Facts : Calories 340 calories, Fat 16g fat (4g saturated fat), Cholesterol 23mg cholesterol, Sodium 915mg sodium, Carbohydrate 33g carbohydrate (1g sugars, Fiber 9g fiber), Protein 15g protein.

LEMONY WHITE BEAN AND ARUGULA SALAD

Lemony White Bean and Arugula Salad image

Provided by Giada De Laurentiis

Time 5m

Yield 4 to 6 servings

Number Of Ingredients 9

Ingredients

5 packed cups (5 ounces) arugula
1 (15-ounce) can cannellini or great Northern beans, rinsed and drained
1/2 small red onion, thinly sliced
3 tablespoons capers, rinsed and drained
3 tablespoons fresh lemon juice (about 1 large lemon)
1 tablespoon maple syrup
1 teaspoon lemon zest
3 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper

Steps:

Salad: In a large salad bowl, combine the arugula, beans, red onion, and capers.
Dressing: In a small bowl, whisk together the lemon juice, maple syrup and lemon zest. Slowly whisk in the oil until smooth and combined. Season with salt and pepper, to taste.
Pour the dressing over the salad and toss well to coat. Serve.

Tips:

Use fresh, high-quality ingredients. This will make a big difference in the flavor of your salad.
Don't overcook the lentils or beans. They should be tender but still hold their shape.
Be generous with the dressing. It helps to bring all the flavors together.
Serve the salad immediately. This is when it's at its best.

Conclusion:

This arugula lentil white bean red onion salad is a delicious, healthy, and easy-to-make salad that's perfect for lunch or dinner. It's packed with protein, fiber, and vitamins, and it's also a good source of antioxidants. If you're looking for a new salad recipe to try, this one is definitely worth a try.