Fennel and White Bean Salad

Bright, fresh, and bursting with Mediterranean-inspired flavors, this Fennel and White Bean Salad is the ultimate healthy yet satisfying dish. Featuring thinly sliced fennel bulbs for a subtle anise-like crunch, creamy white beans for protein-packed heartiness, and peppery arugula for a bold, leafy contrast, this salad is a true harmony of textures and tastes. Tossed with a zesty homemade lemon and olive oil dressing and enhanced with the sweetness of red onions and fragrant parsley, it’s a versatile recipe perfect as a standalone light meal or a vibrant side dish. Best of all, this no-cook salad is ready in just 15 minutes, making it an easy, nutrient-rich option for busy weeknights or entertaining guests. Serve with optional shavings of Parmesan for an extra touch of indulgence!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 whole fennel bulb
• 15 oz canned white beans (such as cannellini or navy beans)
• 4 cups arugula
• 0.5 whole red onion
• 1 whole lemon
• 4 tbsp extra virgin olive oil
• 1 tsp salt
• 0.5 tsp black pepper
• 2 tbsp fresh parsley
• 2 tbsp Parmesan cheese (optional, shaved)

Directions

Step 1

Rinse the fennel bulb and trim off the stalks. Save a few fronds for garnish if desired, then slice the bulb thinly using a sharp knife or mandoline.

Step 2

Drain and rinse the canned white beans under cool water, then set aside to dry.

Step 3

Rinse the arugula and set it aside to drain or pat dry with paper towels.

Step 4

Peel and thinly slice the red onion into half-moon slices.

Step 5

In a small bowl, whisk together the juice of 1 lemon, the olive oil, salt, and black pepper to make the dressing.

Step 6

In a large salad bowl, combine the sliced fennel, white beans, arugula, and red onion. Toss gently to mix.

Step 7

Drizzle the lemon dressing over the salad, making sure to coat all ingredients evenly. Toss lightly to combine.

Step 8

Chop the parsley finely and sprinkle it over the salad as a garnish. Add shaved Parmesan cheese if using.

Step 9

Serve immediately, garnished with reserved fennel fronds if desired. Enjoy!

Nutrition Facts

Serving size	952 grams (952.0g)

Amount per serving	% Daily Value*
Calories	1006

Total Fat 60.40g	77%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 0.40g
Cholesterol 4mg	1%
Sodium 3897mg	169%
Total Carbohydrate 99.20g	36%
Dietary Fiber 31.60g	113%
Total Sugars 17.20g
Protein 31.60g	63%

Vitamin D 2IU	10%
Calcium 542mg	42%
Iron 12mg	68%
Potassium 2516mg	54%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.0%

Protein: 11.8%

Carbs: 37.2%