Bean Salad with Artichokes


RANDOM UNITS WITH NO MEANING: 3
MAKES: 8 servings - about 3/4 cup each
CRISPY RATING: Very flavorful, great for summer!

Ingredients

  • 14 Ounces No Salt Added Diced Tomatoes, Canned, drained, or fresh tomatoes chopped
  • 1/2 Cup chopped Red Bell Pepper
  • 1/2 Cup chopped Red Onion
  • 1/4 Cup Fresh Parsley, or 1 tsp dried
  • 15 Ounces No Salt Added Garbanzo Beans, drained and rinsed
  • 15 Ounces Red Kidney Beans, Canned, drained and rinsed
  • 14 Ounces Canned Artichoke Hearts, not marinated, no oil
  • 2 Tablespoons Lemon Juice
  • 1 Tablespoon Olive Oil
  • 1 Tablespoon Balsamic Vinegar
  • 1 1/4 Teaspoons Spicy Mustard
  • 1 Teaspoon Dried Basil
  • 1 Teaspoon Dried Oregano
  • 1 Teaspoon Dried Thyme
  • 1 Garlic Clove, minced
  • 1/4 Cup Rf Feta Cheese - Treasure Cave, Crumbled

1. Combine tomatoes, bell pepper, red onion, parsley, chickpeas, kidney beans and artichoke hearts. Set aside.

2. Combine remaining ingredients, except feta, and whisk to combine.

3. Pour dressing over bean mix, cover, and let sit at least 1 hour. Top with feta before serving.


MY NOTES AND THOUGHTS:

The original called for fresh tomatoes and those would work fine, but I tend to have canned tomatoes on hand.

I'm thinking I'll add some green and/or wax beans in the future and skip the cheese.

This recipe is from Nutrition Action Newsletter.

From MC, 8 @ Per Serving: 156 Calories; 3g Fat (17.6% calories from fat); 9g Protein; 23g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol; 379mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat.

Skip the cheese - Per Serving: 149 Calories; 3g Fat (15.8% calories from fat); 8g Protein; 23g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 330mg Sodium.


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