Mediterranean-style bean salad

Vegetarian
Gluten Free
Popular
Health score
35%
Mediterranean-style bean salad
10 min.
4
309kcal

Suggestions


If you're looking for a vibrant and flavorful side dish that embodies the essence of Mediterranean cuisine, look no further than this delectable Mediterranean-style bean salad. Quick and effortless to prepare, this dish is perfect for those warm summer days or any occasion that calls for a light, refreshing option. Packed with hearty cannellini beans and complemented by tangy artichokes and sweet vine tomatoes, this salad offers a delightful mix of textures and flavors that are sure to impress.

What makes this salad truly special is the rich combination of ingredients. The creamy goat cheese crumbles add a touch of luxury, perfectly balancing the robust flavors of sundried tomato paste and Kalamata olives. Plus, with just a touch of white wine vinegar for that zesty kick, every bite is a taste of the Mediterranean coast. It's not just a salad; it's a celebration of wholesome ingredients that can be whipped up in a mere 10 minutes!

Whether you're serving it as a side dish at a barbecue, a light lunch paired with some crusty bread, or adding it to a picnic spread, this bean salad is versatile and suitable for everyone – it's vegetarian, gluten-free, and irresistibly delicious. Get ready to indulge in this colorful dish that’s not only healthy but also a visual feast!

Ingredients

  • 290 artichoke hearts in oil
  • tbsp sun-dried tomato paste 
  • tsp citrus champagne vinegar 
  • 410 cannellini beans drained and rinsed canned
  • 300 tomatoes quartered ( 12 in total)
  • handful kalamata olives black
  •  spring onion thinly sliced
  • 200 goat cheese crumbled soft

Equipment

  • bowl

Directions

  1. Drain the jar of artichokes, reserving 3 tbsp of the oil.
  2. Pour the oil into a bowl and stir in the sun-dried tomato paste and vinegar until smooth. Season to taste.
  3. Roughly chop the artichokes and tip into a large bowl with the cannellini beans, tomatoes, olives, spring onions and half the goats cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Season to taste. Crumble over the remaining goats cheese, then serve.

Nutrition Facts

Calories309kcal
Protein24.63%
Fat36.19%
Carbs39.18%

Properties

Glycemic Index
25.25
Glycemic Load
6.07
Inflammation Score
-9
Nutrition Score
19.2699998669%

Flavonoids

Naringenin
0.51mg
Luteolin
0.03mg
Kaempferol
0.15mg
Myricetin
0.1mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:308.53kcal
15.43%
Fat:12.69g
19.52%
Saturated Fat:7.56g
47.26%
Carbohydrates:30.91g
10.3%
Net Carbohydrates:21.94g
7.98%
Sugar:2.88g
3.2%
Cholesterol:23mg
7.67%
Sodium:376.7mg
16.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.43g
38.86%
Folate:179.21µg
44.8%
Manganese:0.85mg
42.49%
Fiber:8.97g
35.87%
Copper:0.7mg
34.92%
Vitamin A:1456.12IU
29.12%
Phosphorus:283.85mg
28.38%
Iron:4.92mg
27.34%
Potassium:855.05mg
24.43%
Magnesium:89.9mg
22.48%
Vitamin K:22.29µg
21.23%
Vitamin B2:0.35mg
20.52%
Vitamin C:15.25mg
18.49%
Calcium:173.1mg
17.31%
Vitamin B6:0.33mg
16.33%
Vitamin B1:0.21mg
13.84%
Zinc:1.99mg
13.29%
Vitamin E:1.53mg
10.19%
Vitamin B5:0.74mg
7.38%
Vitamin B3:1.44mg
7.22%
Selenium:3.27µg
4.67%
Vitamin B12:0.09µg
1.58%
Vitamin D:0.2µg
1.33%