Bean Salad with Artichokes

Vegetarian
Gluten Free
Health score
38%
Bean Salad with Artichokes
45 min.
6
223kcal

Suggestions

Ingredients

  • 14 ounce artichoke hearts drained quartered canned
  • tablespoon balsamic vinegar 
  • 19 ounce chickpeas drained canned (garbanzo beans)
  • 19 ounce kidney beans red drained canned
  • teaspoon basil dried
  • teaspoon thyme leaves dried
  • ounce feta cheese crumbled
  • 0.3 cup parsley fresh chopped
  •  garlic clove minced
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • teaspoon oregano dried
  • cup plum tomatoes chopped
  • 0.5 cup bell pepper red chopped
  • 0.5 cup onion red chopped
  • 1.5 teaspoons spicy brown mustard 

Equipment

  • bowl
  • whisk

Directions

  1. To prepare salad, combine first 7 ingredients in a large bowl.
  2. To prepare the dressing, combine the cheese and remaining ingredients in a small bowl, stirring with a whisk.
  3. Pour dressing over salad; cover and chill for 1 hour.

Nutrition Facts

Calories223kcal
Protein19.53%
Fat22.27%
Carbs58.2%

Properties

Glycemic Index
60.89
Glycemic Load
8.93
Inflammation Score
-9
Nutrition Score
17.756086805592%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.34mg
Apigenin
5.39mg
Luteolin
0.11mg
Isorhamnetin
0.67mg
Kaempferol
0.16mg
Myricetin
0.44mg
Quercetin
3mg

Nutrients percent of daily need

Calories:223.38kcal
11.17%
Fat:5.66g
8.71%
Saturated Fat:1.25g
7.78%
Carbohydrates:33.29g
11.1%
Net Carbohydrates:22.17g
8.06%
Sugar:4.88g
5.42%
Cholesterol:4.21mg
1.4%
Sodium:796.74mg
34.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.17g
22.35%
Manganese:1.14mg
57.04%
Vitamin K:57.76µg
55.01%
Fiber:11.12g
44.46%
Vitamin C:28.6mg
34.67%
Vitamin B6:0.62mg
30.92%
Phosphorus:205.22mg
20.52%
Vitamin A:975.98IU
19.52%
Iron:3.14mg
17.46%
Folate:68.12µg
17.03%
Magnesium:64.28mg
16.07%
Copper:0.32mg
15.8%
Potassium:540.56mg
15.44%
Vitamin B1:0.17mg
11.13%
Calcium:107.02mg
10.7%
Zinc:1.51mg
10.06%
Vitamin B2:0.14mg
8.48%
Vitamin E:0.9mg
5.98%
Selenium:4.1µg
5.86%
Vitamin B5:0.55mg
5.49%
Vitamin B3:1.06mg
5.29%
Vitamin B12:0.08µg
1.33%
Source:My Recipes