Mediterranean White Bean, Squid & Arugula Salad

Mediterranean White Bean, Squid & Arugula Salad Recipe
Prep time
Cook time
Total time
Serves: 6
  • 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
  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.

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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


  • 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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