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Lemony Arugula White Bean and Sunflower Salad

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< 1 min read
Summary

Arugula and radish belong to the cruciferous vegetable family, making them nutrient-powered plant foods you can enjoy every day. Add white beans for fiber and protein, a little citrus from lemon to enhance immunity and sunflower seeds for a satisfying crunch (as well as plant-based fat and vitamin E!) and you have yourself a perfectly hearty salad!

Yields4 ServingsPrep Time15 minsCook Time5 minsTotal Time20 mins

Ingredients

 2 large bunches of arugula
 ½ cup white beans (homecooked, or drained from a can)
 ¼ cup radish (sliced)
 ¼ cup red onion (chopped)
 3 tbsp sunflower seeds
 1 medium-large avocado (cut in 1" cubes)
 1 large lemon (juiced)
 salt (optional)
 pepper (optional)

Directions

1

Heat a small skillet on medium.

2

Add sunflower seeds to the dry skillet and cook, stirring frequently, until golden in spots, about 3 minutes. Remove from the heat and pan so they don’t continue to cook with the residual heat.

3

Wash, drain and cut the arugula into 1–2” strips. Place in a large bowl.

4

Add the beans, radish, onion, sunflower seeds, and avocado.

5

Drizzle the arugula mixture with lemon juice. Sprinkle with salt and pepper if desired.

6

Toss until well mixed.

Chef's Notes

Substitutions
Use any legume in place of white beans, such as lentils, black beans, kidney beans or edamame.

Lightly toasted walnuts are delicious in place of sunflower seeds.

Mixed greens, red leaf lettuce, butter lettuce and massaged kale all work well in place of arugula.

Yield
This is a super satisfying main meal salad for two or a tantalizing side salad for four.

Layer it up!
Add 1 Tbsp tahini to the lemon juice in a small bowl before drizzling over the salad. Add water until you get the desired dressing consistency.

Top with hemp seeds, tomato, cubed baked squash.

Additional tips
Sunflower seeds can brown fast! Keep an eye on them and stir frequently to avoid burning.

If using bagged arugula, measure 4 packed cups.

Ingredients

 2 large bunches of arugula
 ½ cup white beans (homecooked, or drained from a can)
 ¼ cup radish (sliced)
 ¼ cup red onion (chopped)
 3 tbsp sunflower seeds
 1 medium-large avocado (cut in 1" cubes)
 1 large lemon (juiced)
 salt (optional)
 pepper (optional)

Directions

1

Heat a small skillet on medium.

2

Add sunflower seeds to the dry skillet and cook, stirring frequently, until golden in spots, about 3 minutes. Remove from the heat and pan so they don’t continue to cook with the residual heat.

3

Wash, drain and cut the arugula into 1–2” strips. Place in a large bowl.

4

Add the beans, radish, onion, sunflower seeds, and avocado.

5

Drizzle the arugula mixture with lemon juice. Sprinkle with salt and pepper if desired.

6

Toss until well mixed.

Lemony Arugula White Bean and Sunflower Salad