Thursday, June 18

Asparagus and Cannellini Bean Salad

Makes about 8 servings
Total price: NY $7.01/NY $ 7.60
Price per serving: NY $0.87/NY $0.95

Asparagus and Cannellini Bean Salad
Now that its summertime, we’re all about the picnics in the park. Grab a couple of blankets, some snacks, a good book, a ball and the doggie and loll about in the sun for a lazy afternoon. It’s a terrific way to while away a summer day, even if you’re not watching your pennies. This recipe is one of my favorites for a picnic. The lemon is bright and zingy, the beans are creamy, the asparagus is crisp and bursting with freshness this time of year, the croutons crunchy and garlicky, and a little parmesan adds some dimension and salty snap. Its also unusual and not the same tired salad you end up seeing on every picnic table and at every barbecue. Make this one quick, as asparagus season is drawing to a close!

Asparagus and Cannellini Bean Salad
Ingredients
  • 1 bunch asparagus (NY $1.99)
  • 5 tbsps olive oil (staple)
  • Zest of one lemon (NY $0.25)
  • Juice of one lemon (same lemon as above)
  • Salt (staple)
  • Pepper (staple)
  • 2 15 oz. cans cannellini bean (NY $1.90)
  • One large roll (NY $0.50)
  • ¼ lb. piece of parmesan (NY $1.98)
  • ¼ cup parsley (staple or NY $0.59 for one bunch)
  • 2 cloves garlic (NY $0.39 for one head)
Asparagus and Cannellini Bean Salad
Directions

Trim off the ends of the asparagus by feeling along the stalk until you find the spot where the woody root end gives way to the springy stalk. Snap off the ends.* Slice the asparagus on the diagonal into cuts about half an inch long.

Asparagus and Cannellini Bean Salad
Cube the roll. In a skillet, heat 2 tbsps olive oil over medium low. Peel the garlic cloves and add to skillet. Heat until golden, stirring occasionally. Remove garlic cloves and reserve. Add the bread cubes and cook, stirring occasionally, until browned. Remove from heat.

Asparagus and Cannellini Bean Salad
Bring remaining 3 tbsps olive oil, lemon zest, lemon juice, a few dashes salt and several grinds pepper to a simmer in a large saucepan. Stir in beans and asparagus and let stand. Mince the reserved garlic and grate the parmesan and combine both with asparagus mixture. Store salad and croutons separately until ready to serve, then toss to combine.

Adapted from Gourmet, April 2006

Asparagus and Cannellini Bean Salad
* Don’t discard the ends, but save for stock!

Nutrients
Amount per Serving
Calories 230.3Sugars 0.3 gFolate 12.5 %
Total Fat 13.1 gProtein 11.4 gIron 9.4 %
Fat 3.9 gVitamin A 8.7 %Magnesium 4.0 %
Polyunsaturated Fat 1.0 gVitamin B-12 3.3 %Manganese 6.5 %
Monounsaturated Fat 7.5 gVitamin B-6 3.5 %Niacin 3.7 %
Cholesterol 11.2 mgVitamin C 15.7 %Phosphorus 14.1 %
Sodium 434.5 mgVitamin D 0.0 %Riboflavin 7.1 %
Potassium 125.4 mgVitamin E 9.1 %Selenium 10.4 %
Total Carbohydrate 17.0 gCalcium 26.2 %Thiamin 5.8 %
Fiber 5.9 gCopper 3.8 % Zinc 4.6 %

12 comments:

  1. What a great combination of lots of my favorite flavors!

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  2. nice, tasty & healthy! and if you sub nutritional yeast for cheeze, it's vegan!

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  3. Amazing! Can't wait to make this for my own picnic!

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  4. looks very good!! thanks for the post1

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  5. Wonderful idea, just in time for our patio buffet! Thanks, s

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  6. Love cannelini beans, love salads! Saved and cant wait to make it!

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  7. Looks very good. I will be making this soon!

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  8. Yum, 2 of my faves and I've got lots of parties to attend for the upcoming holiday and they all expect me to bring good and healthy food. Bravo!

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  9. This looks beautiful and delicious! I love making all kinds of salads in the summer... I will definitely give this a try!

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  10. I made this last night for a light dinner. It was fabulous! This will be a go to for me time and time again. Thanks for sharing!

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  11. Perfect recession recipe, you've posted with the rates, good presence of mind (nice idea).

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