Health

Creamy Caesar Salad with White Beans

caesar-salad-beans Leigh Beisch

Ingredients

  • 6 cups torn romaine lettuce
  • 1 (15- to 16-ounce) can Great Northern or navy beans, rinsed, drained, and divided
  • 1 cup diced plum tomato
  • 1/4 cup thinly sliced red onion, separated into rings
  • 1 garlic clove, peeled
  • 2 tablespoons olive oil
  • 1 1/4 tablespoons Worcestershire sauce
  • 1 tablespoon fresh lemon juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 cup shredded Parmesan cheese
  • 1 cup low-fat garlic-flavored croutons

Preparation


1. Combine lettuce, 1 cup beans, tomato, and onion in a large bowl.

2. Drop garlic through food chute of a mini-food processor with motor running; process until minced. Add remaining beans, oil, Worcestershire sauce, juice, salt, and pepper; process until well-blended.

3. Pour dressing over salad, tossing gently to coat. Divide among 4 plates; top each serving with 1 tablespoon cheese and 1/4 cup croutons.



    Prep: 20 minutes. Anchovy haters, take note: This salad has all the great flavor of a traditional Caesar salad without the salty fish.
  • Yield: 4 servings (serving size: about 1 1/2 cups)

Nutritional Information

Calories per serving: 181
Fat per serving: 6g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 1g
Protein per serving: 8g
Carbohydrate per serving: 24g
Fiber per serving: 5g
Cholesterol per serving: 3mg
Iron per serving: 2mg
Sodium per serving: 267mg
Calcium per serving: 113mg

Good to Know

Adding beans to a traditional Caesar Salad is a great way to increase your fiber intake.