Red meat isn’t a prominent part of the Mediterranean diet, so for those people used to eating it regularly, using plant-based proteins like beans in meals can help reduce meat portions. This is a great example of a positive, “eat more” strategy, one that focuses on adding something nutritious to the diet, in contrast to the unsustainable “avoid” rhetoric we are often sold by diet culture. The fact is, plant-based proteins like beans are a delicious stepping stone for those carnivores aspiring to plant-power their diets! In this dish, white beans are crisped up in the oven, acting like protein-packed croutons on top of this peppery salad. They also make for a great crunchy snack. -Vanessa Perrone
Flank Steak Salad With Crispy White Beans
Vanessa Perrone's Mediterranean-diet-friendly meal salad recipe, with seared flank steak, arugula, crispy white beans and salsa verde.
Ingredients
Steak
- 1 lb (450g) flank steak
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 2 garlic cloves crushed
- 1 sprig of rosemary leaves stripped
- salt and pepper
Salsa Verde
- 2 anchovy filets
- 1 tbsp capers
- 2 garlic cloves
- 1 cup fresh flat-leaf parsley
- ¼ cup fresh basil
- ¼ cup fresh mint
- juice of 1 lemon
- ½ cup extra virgin olive oil divided
- salt and pepper
Salad
- 1 can (19 oz/540 ml) white kidney or cannellini beans drained and rinsed
- 4 garlic cloves crushed
- 1 sprig rosemary leaves stripped
- 1 tbsp olive oil
- salt and pepper
- 4 cups packed arugula
- 2 cups halved cherry tomatoes
- Salsa Verde
Instructions
Steak
- Score the steak lightly to allow some of the marinade to permeate the meat. Place the meat in a resealable bag with the oil, vinegar, garlic, rosemary and salt and pepper to taste. Seal the bag, massage the meat with the other ingredients, and then refrigerate for at least 30 minutes and up to overnight.
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
Salsa Verde
- In a blender, pulse the anchovies, capers, garlic, parsley, basil, mint, lemon juice and 1⁄4 cup oil until the herbs are finely chopped.
- Transfer to a bowl, pour in the remaining 1⁄4 cup oil, season with salt and pepper, and stir. (Store leftover salsa in an airtight container in the refrigerator for up to 4 days, or in the freezer, in an ice cube tray for single servings, for up to 3 months.)
Salad
- Pat the beans dry with a clean kitchen towel. Transfer to a bowl with the garlic, rosemary, oil and salt and pepper to taste. Toss, then spread evenly on the prepared baking sheet. Roast for 30 minutes, stirring halfway through, until the beans are golden brown.
- Heat a large cast-iron skillet over medium-high heat. Remove the steak from the marinade, discarding the marinade. Sear the steak in the hot pan for 6 minutes per side for medium doneness, or until desired doneness. Transfer to a cutting board, tent with aluminum foil, and let rest for 10 minutes. Slice the meat against the grain and transfer to a serving platter.
- Arrange the arugula around the meat, and top both with the roasted beans and tomatoes. Drizzle with the salsa verde and serve. (Any leftover steak can be stored in an airtight container in the refrigerator for up to 3 days.)
