Squid and White Bean Salad

Dairy Free
Health score
42%
Squid and White Bean Salad
45 min.
4
294kcal

Suggestions


If you're looking for a delightful and refreshing dish to brighten your meal, the Squid and White Bean Salad is a perfect choice. This vibrant salad combines the tender texture of squid with the hearty goodness of white beans, creating a dish that is not only satisfying but also incredibly flavorful. The use of fresh herbs like thyme and sage adds an aromatic touch, while the zesty lemon juice and a hint of red pepper flakes bring a bright, lively finish that tantalizes the taste buds.

This salad is an ideal side dish for any occasion, whether it's a casual family dinner or a more formal gathering with friends. With its dairy-free profile, it caters to various dietary preferences, making it a versatile addition to your culinary repertoire. Plus, the preparation is a breeze, taking just 45 minutes from start to finish, allowing you to spend more time enjoying your company and less time in the kitchen.

What's more, this dish is not only delicious but also nutritious, boasting an impressive caloric breakdown that includes a balanced ratio of protein, fats, and carbohydrates. It's a great way to incorporate seafood into your diet while still keeping things light and fresh. So why not treat yourself to this exquisite Squid and White Bean Salad? Paired with some crusty bread, it promises to be a delightful culinary experience that everyone will love!

Ingredients

  • cup celery chopped (from 3 ribs)
  • servings top for serving
  • 0.5 cup olive oil extra virgin 
  • teaspoon sage fresh minced
  • teaspoons thyme sprigs fresh minced
  •  garlic clove minced
  • 0.5 cup juice of lemon fresh
  • 0.5 teaspoon pepper red hot
  • servings salt and pepper 
  • pound squid rings cleaned
  • cups beans white drained and rinsed cooked (one 19-ounce can)

Equipment

  • bowl
  • pot
  • colander

Directions

  1. In a large bowl, combine the beans, garlic, celery, thyme, sage, lemon juice, oil, and red pepper flakes. Season with salt and pepper. Stir gently until combined.
  2. Bring a large pot of salted water to a boil. While that warms up, cut the squid bodies into 1/4-inch thick rings, and halve the tentacles. When the water starts to boil, add the squid and cook until opaque, no more than one minute. Immediately drain the squid in a colander, and then toss the squid in the large bowl with the beans. Stir gently, and then set bowl aside for 30 minutes.
  3. Season the salad with salt and pepper to taste.
  4. Serve with the crusty bread.

Nutrition Facts

Calories294kcal
Protein36.4%
Fat22.77%
Carbs40.83%

Properties

Glycemic Index
46.88
Glycemic Load
0.7
Inflammation Score
-8
Nutrition Score
24.943478169649%

Flavonoids

Eriodictyol
1.49mg
Hesperetin
4.41mg
Naringenin
0.42mg
Apigenin
0.77mg
Luteolin
0.75mg
Kaempferol
0.06mg
Myricetin
0.03mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:294.11kcal
14.71%
Fat:7.5g
11.54%
Saturated Fat:1.29g
8.04%
Carbohydrates:30.27g
10.09%
Net Carbohydrates:23.82g
8.66%
Sugar:1.49g
1.66%
Cholesterol:264.22mg
88.07%
Sodium:280.16mg
12.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.99g
53.99%
Copper:3.94mg
197.18%
Selenium:52.65µg
75.21%
Manganese:0.74mg
37.03%
Phosphorus:365.58mg
36.56%
Vitamin B2:0.54mg
31.82%
Fiber:6.45g
25.8%
Potassium:898.5mg
25.67%
Magnesium:101.94mg
25.48%
Iron:4.53mg
25.15%
Vitamin B12:1.47µg
24.57%
Vitamin C:19.99mg
24.23%
Folate:95.15µg
23.79%
Vitamin E:3.19mg
21.28%
Zinc:3.08mg
20.56%
Vitamin B3:2.81mg
14.06%
Calcium:140.33mg
14.03%
Vitamin K:14.08µg
13.41%
Vitamin B6:0.21mg
10.39%
Vitamin B1:0.15mg
10.24%
Vitamin B5:0.89mg
8.93%
Vitamin A:274.39IU
5.49%