Artichoke, Lima Bean and Pea Salad

Gluten Free
Health score
23%
Artichoke, Lima Bean and Pea Salad
45 min.
10
329kcal

Suggestions


Welcome to a delightful culinary experience with our Artichoke, Lima Bean, and Pea Salad! This vibrant dish is not only gluten-free but also packed with flavor and nutrition, making it a perfect addition to any meal. Whether you're looking for a refreshing side dish, a light lunch, or a satisfying main course, this salad has you covered.

Imagine the tender, water-packed artichoke hearts mingling with the creamy texture of baby lima beans and the sweet pop of petite peas. Each bite is a celebration of fresh ingredients, enhanced by a zesty vinaigrette that brings everything together beautifully. The addition of fresh mint adds a fragrant touch, elevating the dish to new heights and making it a feast for both the eyes and the palate.

Ready in just 45 minutes and serving up to 10 people, this salad is perfect for gatherings, picnics, or simply enjoying at home. With a caloric breakdown that balances protein, healthy fats, and carbohydrates, you can indulge guilt-free. So, roll up your sleeves and get ready to impress your family and friends with this deliciously wholesome salad that’s sure to become a favorite!

Ingredients

  • 28 ounce artichoke hearts drained quartered canned
  • 29 ounce chicken broth canned
  • 0.3 cup mint leaves fresh chopped
  • 16 ounce baby lima beans frozen
  • 10 servings mint leaves fresh
  • 0.3 cup olive oil extra virgin extra-virgin
  • 16 ounce peas frozen
  • 0.3 cup red wine vinegar 
  • tablespoons shallots minced
  • tablespoons whipping cream 

Equipment

  • bowl
  • sauce pan
  • whisk
  • slotted spoon

Directions

  1. Whisk vinegar, shallot and cream in small bowl. Gradually whisk in oil. Season vinaigrette with salt and pepper.
  2. Bring chicken broth to simmer in large saucepan.
  3. Add lima beans. Cover and simmer until tender, about 10 minutes. Using slotted spoon, transfer beans to large bowl.
  4. Add artichoke hearts to broth. Cook 2 minutes.
  5. Add peas. Cover and cook until peas and artichokes are heated through, about 3 minutes longer.
  6. Drain well.
  7. Add to beans.
  8. Add chopped mint to vegetables.
  9. Mix in enough vinaigrette to coat. Season with salt and pepper.
  10. Garnish with mint sprigs.
  11. Serve warm or at room temperature.

Nutrition Facts

Calories329kcal
Protein34.2%
Fat37.86%
Carbs27.94%

Properties

Glycemic Index
7.43
Glycemic Load
1.83
Inflammation Score
-7
Nutrition Score
14.218695552453%

Flavonoids

Eriodictyol
0.66mg
Hesperetin
0.22mg
Apigenin
0.12mg
Luteolin
0.28mg

Nutrients percent of daily need

Calories:329.03kcal
16.45%
Fat:13.55g
20.84%
Saturated Fat:3.37g
21.06%
Carbohydrates:22.48g
7.49%
Net Carbohydrates:15.72g
5.72%
Sugar:3.43g
3.81%
Cholesterol:44.5mg
14.83%
Sodium:717.51mg
31.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.53g
55.06%
Vitamin C:22.79mg
27.63%
Fiber:6.76g
27.05%
Manganese:0.54mg
26.9%
Selenium:17.01µg
24.3%
Phosphorus:226.92mg
22.69%
Zinc:2.94mg
19.63%
Vitamin B3:3.43mg
17.14%
Iron:2.93mg
16.28%
Vitamin B6:0.32mg
15.81%
Vitamin K:16.5µg
15.72%
Vitamin A:712.7IU
14.25%
Magnesium:55.84mg
13.96%
Vitamin B12:0.83µg
13.78%
Potassium:465.49mg
13.3%
Folate:47.05µg
11.76%
Vitamin B1:0.18mg
11.73%
Vitamin B2:0.19mg
11.05%
Copper:0.19mg
9.43%
Vitamin E:1.13mg
7.52%
Calcium:47.02mg
4.7%
Vitamin B5:0.15mg
1.53%
Source:Epicurious