Romaine and White Bean Salad

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Romaine, white bean, jicama, tomatoes and sunflower seeds, the perfect meal.
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This delicious salad may just change your life. I’m not kidding!  It’s loaded with crunchy romaine, seasonal tomatoes, crunchy jicama, and protein-packed white beans for a combination that is truly amazing.
White Beans: White beans are full of healthy fats, vitamins, and plant-based protein, making them a triple threat and the perfect bean to include in this salad.
Seeds: In this recipe, I used sunflower seeds. Yum!
Olive Oil: Olive oil is not only the perfect oil to use in this dressing, but it is also heart-healthy and full of delicious, healthy fats.

Lemon: A squeeze of fresh lemon makes this dressing truly come to life!
Maple Syrup: Maple syrup is one of my favorite natural sweeteners, because it’s free of refined sugars and adds the perfect touch of sweetness.
Dijon Mustard: Dijon mustard adds the perfect amount of “tang” – don’t question it, just do it!
Garlic: Fresh garlic always tastes best in this dressing, so if you have it on hand, use it!
Sea Salt & Black Pepper: And, of course, we’re finishing off this salad with a healthy dose of sea salt and black pepper, for the perfect finishing touch.

  • Author: Kim Nicholson
  • Prep Time: 10
  • Total Time: 10 minutes
  • Yield: 4-6 1x

Ingredients

Scale

1 head Romaine Lettuce, chopped into bite-size pieces

4 chopped tomatoes

1 jicama sliced thin

1 14 oz can of white beans, rinsed

Salad dressing:

1/4 cup olive oil

1 lemon squeezed

1 T of pure Maple syrup

1 T of Dijon mustard

1 clove of garlic, minced

Salt and pepper to taste

Instructions

To make this salad, simply start by washing and drying your kale and chopping it into small pieces. Once it’s done, add it to a large bowl. Add a pinch of sea salt to the bowl with the kale, and use your hands to massage the sea salt into the kale. This will allow the fibers of the kale to break apart so that it’s softer and easier to eat!

Drain and rinse your white beans thoroughly, then add them to the bowl with the romaine, jicama tomato, and sunflower seeds. Set the bowl to the side while you prepare the dressing.

Add all of your dressing ingredients to a small bowl and whisk until fully combined. Once your dressing is done, pour it on top of the romaine salad, toss, and it’s ready to eat! You can serve this salad immediately, or place any leftovers in an airtight container, in the fridge, for up to three days. Enjoy!

Notes

Here are some of the reasons I love to use jicama:

Low in Calories: Jicama is low in calories, making it a suitable choice for those looking to manage their weight. One cup of sliced jicama contains only about 49 calories.

High in Fiber: Jicama is an excellent source of dietary fiber, which promotes digestive health, helps maintain regular bowel movements, and may contribute to a feeling of fullness and reduced calorie intake.

Rich in Vitamins and Minerals: Jicama contains essential vitamins and minerals, including vitamin C, which supports the immune system and skin health, as well as potassium, which is important for maintaining healthy blood pressure and muscle function.

Antioxidant Properties: Jicama contains antioxidants like vitamin C and phytonutrients that help combat oxidative stress and reduce the risk of chronic diseases.

Low Glycemic Index: Jicama has a low glycemic index, which means it has a minimal impact on blood sugar levels when consumed, making it a suitable choice for individuals with diabetes or those looking to manage their blood sugar.

Prebiotic Benefits: The fiber in jicama is considered a prebiotic, which means it nourishes the beneficial bacteria in your gut, promoting a healthy gut microbiome and potentially improving digestion.

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Hello Franklin, the newest children's book from Kim Nicholson, is on a mission to help children understand the importance of insects and the natural world.