Shrimp Salad
Seasonal produce, shrimp, and cannellini beans, this salad is inspired by the Mediterranean diet and offers a balanced, protein-packed dish. Expect a mix of crisp vegetables, tender shrimp, and light vibrant flavors that make this salad anything but boring. Whether you’re planning a quick weeknight dinner or a leisurely weekend lunch, this versatile and delicious recipe.
There’s nothing quite like a light, refreshing salad to keep you cool and satisfied during the summer. A common misconception is that salads are a “diet meal” or boring, but they don’t have to be. Salads are an open template that can take on any flavor and ingredients of your choosing. The key to a satiating salad is incorporating balance. Adding a protein source, complex carbohydrates, healthy fats, and a variety of vegetables makes for sustainable energy.
This shrimp salad is an ideal summer meal, combining seasonal produce, grilled shrimp, and cannellini beans. Inspired by Mediterranean ingredients, this recipe delivers an array of nutrients and flavors, offering a delicious way to enjoy a balanced, protein-filled meal.
Why Make This Shrimp Salad?
The Mediterranean diet emphasizes the importance of seafood, such as shrimp, as an integral protein source, contributing to overall health. Shrimp is a lean source of protein and provides essential nutrients. This salad is incredibly versatile and can be customized to your liking with your favorite vegetables and dressing. A true summer salad recipe that is perfect for busy weeknights or lunch on the weekend.
Let’s Talk Nutrition!
Shrimp: Shrimp are low-calorie and high-protein, and shrimp contain vitamins such as vitamin B12, zinc, and choline. Commonly, shrimp is perceived as being high in cholesterol, however, research suggests that dietary cholesterol is not inherently bad but there are various factors to consider that can impact people differently.
Mixed Greens: Whether from your home garden or a pre-mixed blend from the store, mixed greens (e.g. spinach, arugula, chard, and/or kale) are rich in vitamins and minerals. They provide vitamins A, C, and K, as well as folate and fiber.
Canellini Beans: Part of the legume family, cannellini beans are a great source of fiber, vitamins, minerals, and protein.
Vegetables: The Dietary Guidelines of Americans recommends adults consume between two to three cups of vegetables daily, incorporating variety; think eating the rainbow. Generally, vegetables are great sources of vitamins, minerals, antioxidants, and fiber thus promoting overall health and aiding in chronic disease prevention.
How to Make: Ingredients and Steps
Ingredients -
Boiled Shrimp: Pre-cooked shrimp or raw can be used. If using raw, steps will be provided.
Cannellini Beans: Canned beans or pre-soaked and cooked. Any bean of your choice can be used such as chickpeas, kidney beans, etc.
Mixed Greens: Romaine can be used.
Celery: Complements the flavors of the other ingredients while adding a crisp texture.
Scallions: Mild in flavor with a slight peppery flavor.
Tomato: Cherry, Roma, or regular tomatoes can be used.
Cucumber: Refreshing and crisp element to the salad.
Sweet Peppers: Any type of sweet pepper can be used or even green bell pepper for a slightly bitter and earthy flavor.
Fresh Herbs: (optional): Any fresh herbs can be used. In this recipe, I opted for sage, basil, and oregano. Dill, thyme, and/or parsley can be used as well.
Optional Add-Ins:
Red Onion
Boiled Egg(s)
Lemon Juice
Banana Peppers
Avocado
Salt and Pepper: To taste
Steps - Boiling the Shrimp
1. If you’re using raw shrimp, add slices of lemon, bay leaf, salt, and peppercorns to a medium-sized pot of water and bring to a boil. Add the shrimp, with the shell still on, and cook. Cooking times may vary depending on the size of the shrimp but will take approximately 2 to 5 minutes. While the shrimp are cooking, fill a large bowl with ice cubes and cold water and set aside.
2. Add the cooked shrimp to the ice water bowl to stop the cooking process. If the shrimp were not deveined and/or peeled, peel the shrimp and take a pairing knife to devein them.
Steps - Making the Salad
1. Prep the vegetables by rinsing and straining the cannellini beans, string and dice the celery, and dice the tomatoes, scallions, cucumber, and sweet peppers. Chop the herbs.
2. Place the mixed greens into the serving bowls. Add the cannellini beans, celery, tomatoes, scallions, cucumber, and sweet peppers to the bowls. Top the salad with the boiled shrimp and herbs. Add salad dressing of choice and enjoy!
Shrimp Salad
Ingredients
- 12 oz Shrimp, pre-cooked or raw
- 1 can (~240g) Cannellini Beans, Canned and rinsed
- 5-6 cups Mixed Greens
- 3 sticks Celery, strung and diced
- 2 Scallions, chopped
- 1/2 cup (114g) Tomatoes, diced
- 1/2 cup (120g) Sweet Peppers, diced
- Fresh Herbs, roughly chopped; Oregano, sage, mint, dill, parsley, thyme
- Optional Add-Ins: Red onion, boiled egg(s), banana peppers, lemon juice, avocado, salt and pepper
Instructions
- If you’re using raw shrimp, add slices of lemon, bay leaf, salt, and peppercorns to a medium-sized pot of water and bring to a boil. Add the shrimp, with the shell still on, and cook. Cooking times may vary depending on the size of the shrimp but will take approximately 2 to 5 minutes. While the shrimp are cooking, fill a large bowl with ice cubes and cold water and set aside.
- Add the cooked shrimp to the ice water bowl to stop the cooking process. If the shrimp were not deveined and/or peeled, peel the shrimp and take a pairing knife to devein them.
- Prep the vegetables by rinsing and straining the cannellini beans, string and dice the celery, and dice the tomatoes, scallions, cucumber, and sweet peppers. Chop the herbs.
- Place the mixed greens into the serving bowls. Add the cannellini beans, celery, tomatoes, scallions, cucumber, and sweet peppers to the bowls. Top the salad with the boiled shrimp and herbs.
- Add salad dressing of choice and enjoy!
The nutritional content provided is just an estimate. Nutritional content may vary based on substitutions and additions you may have made or by brand.
