Lemony-Garlic White Bean Salad with Hemp Seed Pesto

If you have 15 minutes on your hands and an appetite for a dish that’s warm + protein-packed + bright + garlicky + peppery + packed with pesto, then I’ve got just the recipe for you.

Let’s take a scroll, shall we?

This dish was inspired by a veggie- and protein-seeking craving that’s been striking my fancy since the start of the new year. Not to point fingers, but I have a hunch these unrelenting vegetable cravings are the (welcomed) consequences of my Whistler ski trip diet (i.e., rich in french fries, pb + j crackers//toast, vegan pizza, and red wine but not a whole lotta veggies).

It’s also been a great dish to ease back into the kitchen after taking a brief cooking hiatus, because it requires minimal effort and time.

To make it, you’ll start by preparing a simple Hemp Seed Pesto. The recipe is reminiscent of this SuperSeed Pesto only the amounts are adjusted and this one sticks to just hemp seeds rather than hemp seeds + pepitas.

Once the pesto is made, you’ll add a bit of garlic and olive oil to a sauté pan and heat until tender and fragrant. Then, toss in drained and rinsed white beans, cook until warmed through, and stir in that protein-packed pesto as well as some fresh arugula. You’ll cook everything just a few more minutes or until the arugula just begins to wilt.

Finish with a squeeze of fresh lemon juice to brighten and make the flavors *pop* and season with a sprinkle of sea salt and black pepper.

A single serving of this salad (1/4 of the recipe) offers a whopping 17 grams of plant-based protein, 12 grams of dietary fiber, and a generous amount of iron (28% dv), calcium (15% dv), and vitamin c (16% dv). Not too shabby for a bowl of beans, herbs, seeds, and greens.

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5 from 1 vote

Lemony-Garlic White Bean Salad with Hemp Seed Pesto

White beans are sautéed in a garlic olive oil until warm and tossed in a protein-rich superseed pesto sauce. The dish is finished with a bit of peppery baby arugula and a squeeze of fresh lemon juice. A single serving of this salad (1/4 of the recipe) offers a whopping 17 grams of plant-based protein, 12 grams of dietary fiber, and a generous amount of iron (28% dv), calcium (15% dv), and vitamin c (16% dv). Not too shabby for a bowl of beans, herbs, seeds, and greens.

Course Salad, Side Dish

Prep Time 10 minutes

Cook Time 5 minutes

Total Time 15 minutes

Servings 4 servings

Ingredients

• 1 recipe Hemp Seed Pesto (recipe follows)
• 1 tablespoon cold-pressed olive oil
• 2 garlic cloves, minced
• 2 (15-ounce) cans Great White Northern beans or Cannellini beans, drained and thoroughly rinsed
• 1 heaping cup baby arugula or more, to taste
• 1 tablespoon fresh lemon juice (juice of about 1/2 lemon)

Instructions

• Prepare the Hemp Seed Pesto (recipe follows).
• Add the olive oil and garlic to a large saute pan and heat over medium-low. Cook for 1 minute or until the garlic is fragrant and softened, stirring frequently. Add the beans and continue to cook for 2 minutes or until warmed through. Stir in the pesto and baby arugula and cook for 1 to 2 minutes or until the arugula just begins to wilt, stirring occasionally. Turn off heat and stir in the fresh lemon juice. Taste and add more sea salt and black pepper, if desired.

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5 from 1 vote

Hemp Seed Pesto

Course Pesto, Sauce

Prep Time 5 minutes

Total Time 5 minutes

Servings 4 servings

Author Ashley Melillo | Blissful Basil

Ingredients

• 1 cup packed basil leaves
• 1 loosely-packed cup packed baby arugula
• 1/3 cup shelled hemp seeds
• 2 tablespoons cold-pressed olive oil
• 1 tablespoon fresh lemon juice (juice of about 1/2 lemon)
• 1 garlic clove, peeled
• 1/4 teaspoon plus 1/8 teaspoon sea salt or to taste
• Freshly-ground black pepper, to taste

Instructions

• Add the basil, arugula, hemp seeds, olive oil, fresh lemon juice, garlic, sea salt, and black pepper to a food processor. Process for 1 to 2 minutes or until just shy of smooth, stopping to scrape down sides as needed. Taste and add more sea salt and black pepper, if desired.