Mediterranean White Bean, Squid & Arugula Salad

Mediterranean White Bean, Squid & Arugula Salad Recipe
 
Prep time
Cook time
Total time
 
Serves: 6
Ingredients
  • ⅓ c. organic extra virgin olive oil
  • 16 oz. wild squid, bodies and tentacles separated
  • 1 ½ cup. cherry tomatoes, halved
  • 6 c. organic baby arugula
  • 1 16-oz can organic white beans, drained and rinsed
  • 3 Tbsp. organic lemon juice
  • ¼ tsp. freshly ground black pepper (to taste)
  • ¼ tsp. Celtic sea salt
Instructions
  1. Steam squid bodies and tentacles until tender, about 3 minutes. Transfer to plate and cool to lukewarm.
  2. Cut squid bodies into ½-inch-wide rings. Cut squid tentacles in half if large.
  3. Transfer squid to large non-reactive bowl.
  4. Add arugula, tomatoes, beans, olive oil, and lemon juice. Toss gently to blend.
  5. Season with salt and pepper.
  6. Serve.
 

Nutrient Information Per Batch

1628.51 kcal Calories, 693.22 mg Calcium, 124.55 g Carbohydrate, 1043.84 mg Cholesterol, 79.37 g Total Fat, 26.57 g Fiber, 19.52 mg Iron, 462.07 mg Magnesium 4157.74 mg Potassium, 107.92 g Protein,208.36 mcg Selenium, 846.52 mg Sodium, 9.95 g Sugars, 12.9 mg Zinc, 11.87g Saturated fat, 0 trans Fat, 52.26 g Monounsaturated fats, 10.92 g Polyunsaturated fats, 4861.09 IU Vitamin A, 0.87 mg Vitamin B6, 5.82 mcg Vitamin B12, 73.07 mg Vitamin C, 0 IU Vitamin D, 20.84 Vitamin E, 204.47 mcg Vitamin K, 469.04 mcg Folate,0.67 mg Vitamin B1(Thiamin),11.97 mg Vitamin B3(Niacin),2.16 mg Vitamin B2(Riboflavin), 5750.68 mcg Lycopene, 4543.01 mcg Lutein and Zeaxanthin, 1.03 g ALA, 0.65 g EPA, 1.53 gDHA,1520.85 mg Phosphorous, 3.17 mg Manganese, 225.74 mcg Alpha carotene, 2713.46 mcg Beta carotene, 2.28 mcg Beta cryptoxanthin, 0 g Conjugated Linolenic Acid

Preferences:

  • No Fish
  • No Dairy
  • No Seeds
  • No Corn
  • No Yeast
  • No Peanuts
  • No Red Meat
  • No Pork
  • No Eggs
  • No Gluten
  • No Nuts
  • No Soy
  • No Poultry
  • No Tubers
  • No Grains
  • No Molds

About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.


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