To elevate a basic mixed greens salad to complete-meal status and supercharge it with nutrients, we started with a vibrant base of green asparagus and arugula. Sautéing the asparagus briefly delivered the deep flavor and crisp-tender texture we were after without leaching away or degrading valuable nutrients. We added protein- and fiber-packed cannellini beans for their creamy yet firm texture, and a generous sprinkling of toasted walnuts rounded out the dish with nutty flavor and crunch. A zesty balsamic dressing gave our salad a decidedly Italian character. Rinsing the canned cannellini beans eliminates any slimy texture. Look for asparagus spears no thicker than ½ inch.
Ingredients
- 5 tablespoons cold-pressed extra-virgin olive oil
- ½ red onion, sliced ⅛ inch thick
- 1 pound asparagus, trimmed and cut on bias into 1-inch lengths
- Salt and pepper
- 1 (15-ounce) can cannellini beans, rinsed
- 2 tablespoons plus 2 teaspoons balsamic vinegar
- 1 garlic clove, minced
- 6 ounces (6 cups) baby arugula
- ½ cup walnuts, toasted and chopped coarse
How to Make It
- Heat 2 tablespoons oil in 12-inch nonstick skillet over high heat until just smoking; stir in onion and cook until beginning to brown, about 1 minute. Stir in asparagus, ¼ teaspoon salt, and ⅛ teaspoon pepper and cook, stirring occasionally, until asparagus is browned and crisp-tender, about 3 minutes. Off heat, stir in beans; transfer to large plate and let cool for 5 minutes.
- Whisk vinegar, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper together in small bowl until combined. Whisking constantly, slowly drizzle in remaining 3 tablespoons oil. In large bowl, toss arugula and walnuts with 2 tablespoons dressing until coated. Season with salt and pepper to taste and divide among serving plates. Toss asparagus mixture with remaining dressing, and arrange over arugula. Serve.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 230 kcal Calories from Fat: 153 kcal |
|
% Daily Value*
|
| Total Fat 17 g 49% |
Saturated Fat 2 g 10% |
Trans Fat g |
Sodium 135 mg 2% |
carbohydrates 15 g 12% |
Dietary Fiber 5 g 13% |
Sugars 4 g 4% |
Protein 7 g 14% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
