Romaine Salad with Orange, Feta and Beans

By Logo inline

Adding canned beans is a quick, convenient way to make a salad into a meal—they boost the protein to make the salad more satisfying. This recipe calls for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.

Romaine Salad with Orange, Feta and Beans
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 20 minutes

Ingredients
  • 1/2 teaspoon orange zest

  • 1/2 cup orange juice , preferably freshly squeezed

  • 1/4 cup cider vinegar

  • 1 tablespoon extra-virgin olive oil

  • 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried

  • 1 teaspoon Dijon mustard

  • 1/2 teaspoon salt

  • 1/2 teaspoon freshly ground pepper

  • 1 orange

  • 6 cups chopped romaine lettuce

  • 1 cup sliced radishes

  • 1 cup canned kidney beans , rinsed

  • 1 scallion , sliced

  • 1/4 cup crumbled reduced-fat feta cheese

  • 1/4 cup Orange-Oregano Dressing

Directions
  1. To prepare dressing: Place orange zest, orange juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine.

  2. To prepare salad: Slice both ends off orange. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the segments from their surrounding membrane. Squeeze the juice into the bowl before discarding the membrane, if desired. Add lettuce, radishes, beans, scallion, feta and dressing; toss to coat. (Refrigerate the extra dressing for up to 1 week.)


Nutritional Facts

Servings
2
Serving Size
about 4 cups
Calories
235
Carbohydrates
37 g
Fat
5 g
Saturated Fat
2 g
Protein
13 g
Cholesterol
5 mg
Dietary Fiber
14 g
Potassium
992 mg
Sodium
708 mg
Yield
2 servings
about 4 cups each
Exchanges
1 starch
1/2 fruit
2 vegetables
1 lean meat
1 fat
Vitamin A
255% daily value
Vitamin C
100% dv
Folate
76% dv
Potassium
29% dv
Iron
19% dv
Calcium and Magnesium
18% dv

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell lunch american diabetes appropriate healthy weight heart healthy low calorie low cholesterol low saturated fat high fiber high calcium high potassium spring summer fall winter all seasons no-cook salad main dish vegetarian greens vegetables beans/legumes cheese citrus dairy gluten free easy