Seared Scallops with Arugula, Lentils, and Butter Beans
Tender scallops are paired with hearty lentils and creamy butter beans, with arugula adding a fresh peppery note. Sweet paprika, cayenne, garlic, Italian seasoning, and lemon bring gentle warmth and brightness to this satisfying spring dish, suited to a light lunch or an elegant weeknight dinner.
- Prep15 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Seared Scallops with Arugula, Lentils, and Butter Beans, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 72 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 74
- Heart Health
- 93
- Metabolic
- 59
- Digestive
- 42
- Inflammatory
- 65
- Performance
- 67
- General Wellness
- 1
Toss scallops, olive oil, paprika, cayenne pepper, salt, and black pepper together in a bowl until scallops are completely coated.
- 2
Heat a nonstick skillet over high heat. Cook scallops in the hot skillet until browned, about 3 minutes per side. Reduce the heat to medium and transfer the scallops to a bowl.
- 3
Cook and stir garlic in the same skillet until fragrant, about 30 seconds. Add butter beans, lemon juice, and Italian seasoning; cook and stir until beans are slightly golden, 1 to 2 minutes. Stir cooked lentils and arugula into the skillet; cook and stir until arugula begins to wilt, about 30 seconds.
- 4
Pour any accumulated scallop juices from the bowl over the arugula. Stir the scallops into the lentil mixture and cook until heated through, about 1 minute. Season with salt and black pepper.
- Calories 327.0 kcal Moderate 16%
- Protein 32.68 g Good Source 65%
- Carbohydrate 38.04 g 14%
- Total Fat 8.5 g Moderate 11%
- Saturated Fat 1.07 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 39.7 mg Moderate 13%
- Sodium 253.11 mg Moderate 11%
- Dietary Fiber 15.96 g Good Source 57%
- Total Sugars 1.66 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 75.55 mg Low Source 6%
- Iron 2.98 mg Moderate 17%
- Potassium 830.56 mg Moderate 18%
- Vitamin A 31.39 mcg Low Source 3%
- Vitamin C 30.45 mg Good Source 34%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Shellfish 🦐
- Garlic 🧄
About This Recipe
Seared Scallops with Arugula, Lentils, and Butter Beans is made with 15 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Baby Arugula, Beans, Black Pepper, and Cayenne Pepper. Each serving provides about 327.0 kcal, and is a good source of protein.
Recipe Questions
- What is Seared Scallops with Arugula, Lentils, and Butter Beans made of?
- The main ingredients are Baby Arugula, Beans, Black Pepper, Cayenne Pepper, Garlic. The full list of 15 is above.
- How long does it take to make Seared Scallops with Arugula, Lentils, and Butter Beans?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 327.0 kcal. The full nutrition breakdown is above.
- Is Seared Scallops with Arugula, Lentils, and Butter Beans easy to make?
- This recipe is rated easy, with 15 ingredients and 4 steps.
- Is Seared Scallops with Arugula, Lentils, and Butter Beans healthy?
- Seared Scallops with Arugula, Lentils, and Butter Beans has an easyChef Pro health score of 64/100. Per serving, it provides 327.0 calories and 32.68 g of protein, or 65% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 253.11 mg (11% of the Daily Value) and saturated fat at 1.07 g (5% of the Daily Value). It contains Citrus, Shellfish and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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