White Bean Salad with Sun-dried Tomatoes and Arugula

White Bean Salad is a protein-packed yet light summer salad with both fresh and sun-dried tomatoes, spicy arugula and simple vinaigrette!  It makes the perfect dinner side dish with grilled chicken or sausages or is great to add to lunch!

Healthy Ingredients

Beans are such a great healthy pantry staple and this White Bean Salad with Sun-dried Tomato and Arugula couldn’t be easier!  It can be thrown together in just 5 minutes and is loaded with flavor from the garlic and sun-dried tomatoes.  The cherry tomatoes and arugula give it that summer fresh flavor, but this salad is great year round.  Simply dressed with just fresh lemon juice, olive oil, salt and pepper, this salad is the perfect side for summer grilling.  It’s sure to become one of your quick go-to side dishes!

Canned Beans vs. Dry Beans

Canned beans are of course convenient and I like to have an assortment in the pantry.  But, I also like dried beans for a number of reasons.  Yes, you have to soak them overnight.  Which is good!  It means you are meal prepping for tomorrow!  They are also less processed, usually meaning less salt and preservatives.  Though canned beans are inexpensive, dried beans are even cheaper when you see how much a bag turns into when cooked.

I like to cook combinations of 2 or 3 pounds of dry beans at a time and then freeze them in pint jars.  This is basically the equivalent to having cans stored in the pantry.  I make a chili variety with a 1 pound bag of kidney beans and a 1 pound bag of red or pinto beans.  I make a white bean variety with navy beans and chickpeas, used in this recipe, but also great for hummus, White Bean Bruschetta and winter soups.  Black beans I make a couple bags on their own since we eat a lot of them.  They are great with tacos, Loaded Baked Potatoes, Chicken Tortilla Soup and even in Healthier Protein Brownies.  If you have the freezer space, this is a great way to always have beans on hand when you need them!

How to Cook Dry Beans

Cooking dry beans is super easy.  Just soak 2 to 3 pounds overnight in a large pot filled with cold water.  In the morning, drain and rinse.  Return them to the pot and then refill with cold water.  Simmer them on medium low for a few hours, until they are done (taste one!).  Store them in jars, cooled in the refrigerator and then in your freezer.  Enjoy all the healthy bean benefits!   High in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc…not to mention delicious!

White Bean Salad with Sun-dried Tomatoes and Arugula

Meryl Downing

White Bean Salad is a protein packed yet light summer salad with both fresh and sun-dried tomatoes, spicy arugula and vinaigrette.

Print Recipe Pin Recipe

Prep Time 5 mins

Total Time 5 mins

Course Salad

Cuisine American, Italian

Servings 4

Ingredients

  

• 1 15oz can white beans, or chickpeas (or 2 cups cooked dry beans)
• ½ c cherry tomatoes halved
• ½ c sun-dried tomatoes
• 1 clove garlic minced
• ½ juice of a lemon
• 2 T olive oil
• ½ t kosher salt
• 6 grinds fresh black pepper
• 1 c fresh arugula
• Parmesan cheese shaved with a vegetable peeler

Instructions

 

• In a large bowl, add all ingredients and lightly toss. Garnish with extra Parmesan cheese.

Notes

For this recipe you need 2 cups of beans. You can simply use 1 can of either white beans or chickpeas, or use dried beans soaked overnight and cooked.  I like to cook 2 bags of beans together, 1 pound chickpeas and 1 pound white beans.  Soak in a large pot of water overnight, in the morning drain and rinse and refill pot with water. Simmer on medium low for a few hours until soft. I then freeze this white bean mixture in pint jars, great for this recipe, but also great for making hummus, soups, or White Bean Bruschetta.

Keyword Bean Salad, White Bean Salad