Mediterranean Bean Salad

Vegetarian
Gluten Free
Health score
12%
Mediterranean Bean Salad
10 min.
6
142kcal

Suggestions


Looking for a quick and delicious side dish that packs a flavorful punch? Dive into the vibrant world of Mediterranean cuisine with this refreshing Mediterranean Bean Salad! Perfectly vegetarian and gluten-free, this salad is not only simple to prepare but also offers a delightful combination of textures and tastes that will impress your family and friends.

In just 10 minutes, you can whip up a visually stunning salad that serves six, making it an ideal companion for any meal or a fantastic addition to your next gathering. With juicy cherry tomatoes bursting with flavor, creamy artichoke hearts adding a unique touch, and the briny goodness of black olives, each bite is a celebration of the Mediterranean spirit. Plus, the protein-rich white kidney beans offer a satisfying heartiness, keeping you full and energized.

What’s more, a sprinkle of fresh parsley and a sprinkle of shredded Italian cheese blend elevate this dish to new heights, while a drizzle of sun-dried tomato vinaigrette ties all the ingredients together with a zesty finish. Whether you’re serving it at a barbecue, a picnic, or alongside your favorite main dish, this Mediterranean Bean Salad is sure to become a staple on your dining table. Embrace the vibrant flavors and healthy goodness of this easy-to-make salad, and let your taste buds travel to the sunny shores of the Mediterranean!

Ingredients

  • 14 oz artichoke hearts drained quartered canned
  • 0.5 cup olives black pitted
  • 15 oz kidney beans white drained canned
  • cup cherry tomatoes halved
  • tablespoons parsley fresh chopped
  • 0.5 cup pizza cheese shredded italian
  • 0.3 cup onion red chopped
  • 0.3 cup sun-dried olives dried

Equipment

    Directions

    1. COMBINE ingredients.

    Nutrition Facts

    Calories142kcal
    Protein21.27%
    Fat27.58%
    Carbs51.15%

    Properties

    Glycemic Index
    23.5
    Glycemic Load
    4.46
    Inflammation Score
    -5
    Nutrition Score
    8.4504348091457%

    Flavonoids

    Apigenin
    2.87mg
    Luteolin
    0.08mg
    Isorhamnetin
    0.33mg
    Kaempferol
    0.07mg
    Myricetin
    0.2mg
    Quercetin
    1.53mg

    Nutrients percent of daily need

    Calories:142.33kcal
    7.12%
    Fat:4.54g
    6.98%
    Saturated Fat:0.69g
    4.3%
    Carbohydrates:18.93g
    6.31%
    Net Carbohydrates:12.7g
    4.62%
    Sugar:5.09g
    5.66%
    Cholesterol:1.87mg
    0.62%
    Sodium:629.2mg
    27.36%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:7.87g
    15.74%
    Vitamin K:28.28µg
    26.93%
    Fiber:6.23g
    24.92%
    Manganese:0.36mg
    17.79%
    Potassium:469.86mg
    13.42%
    Vitamin C:10.89mg
    13.2%
    Copper:0.23mg
    11.38%
    Phosphorus:106.99mg
    10.7%
    Iron:1.76mg
    9.79%
    Magnesium:37.92mg
    9.48%
    Vitamin B1:0.12mg
    8.19%
    Folate:29.44µg
    7.36%
    Vitamin A:331.51IU
    6.63%
    Calcium:57.9mg
    5.79%
    Vitamin B6:0.11mg
    5.46%
    Vitamin B3:1.09mg
    5.44%
    Vitamin B2:0.09mg
    5.1%
    Zinc:0.63mg
    4.17%
    Vitamin E:0.59mg
    3.96%
    Vitamin B5:0.27mg
    2.68%
    Selenium:1.38µg
    1.97%
    Source:My Recipes