February 1, 2024

Recipe: Veggie, Bean and Artichoke Salad

Colorful and flavorful, this dish is a winner as an app, side or main course

Salad with vegetables, chickpeas and artichokes in white bowl on a light blue table

This flavorful mix of beans, artichokes, red peppers, onions, tomatoes and herbs tastes great. And it’s not just easy to make, but also healthy and filling. You can serve it as an appetizer, side dish or meal. Enjoy on its own or with some crusty bread or crackers.

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Ingredients

  • 1 large tomato, chopped (2 cups)
  • 1 red bell pepper, seeded and chopped (1/2 cup)
  • 1 small red onion, chopped (1/2 cup)
  • 1 cup chopped parsley or cilantro
  • 1 19-ounce can red kidney beans, drained and rinsed
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 14-ounce can artichoke hearts, drained and rinsed
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons balsamic vinegar
  • 1 1/2 teaspoon spicy brown mustard (or other mustard of your choice)
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 garlic clove, minced

Directions

  1. Combine first seven ingredients in a large bowl.
  2. Combine remaining ingredients in a small bowl, stir with a whisk, and pour over bean mixture.
  3. Chill before serving.

Ingredient health benefits

  • Tomatoes: This common ingredient has lots of perks, like vitamin K for healthy blood and strong bones, and folate, which plays many important roles in maintaining your health from head to toe. In addition to reducing inflammation, the antioxidants lycopene and beta-carotene may protect your heart from heart disease and lower your cholesterol.
  • Red bell peppers: A colorful and nutritious addition to this salad, red bell peppers are rich in vitamin C, which is key to a healthy and happy immune system. They’re also high in vitamin A, an important nutrient for eye and skin health (a half-cup of red bell pepper has roughly half your daily recommended amount of vitamin A). Red bell peppers also have anthocyanins, naturally occurring plant pigments that support your brain. Anthocyanins may lower your blood pressure, too.
  • Red onions: The health benefits of onions are as potent as their flavor and aroma. For starters, onions have flavonoids and antioxidants. These natural compounds protect your cells from free radicals, which can cause chronic inflammation if they’re left unchecked. Onions also have quercetin, a flavonoid that may protect your heart and fight bad bacteria, as well as fiber and prebiotics to help your gut do what it does best.
  • Cilantro: Also called coriander, this ancient culinary staple is a surprising source of iron, manganese and magnesium. Cilantro is also a natural diuretic, helping you get rid of extra water and salt by ... well, making you need to pee. And it has a chemical compound that kills Salmonella, potentially protecting you from a nasty little hitchhiker.
  • Chickpeas: These little legumes pack a punch. Chickpeas, or garbanzo beans, are high in fiber, which promotes feelings of fullness. They’re also a complete protein, meaning they have all nine essential amino acids your body can’t make on its own. And that’s not all: Chickpeas are also full of polyunsaturated fats, heart-helpful fats that can lower cholesterol.
  • Artichokes: There’s more to this flower-like vegetable than meets the eye. Artichokes have butyrate, a compound that supports your colon (in fact, it’s the main source of energy for your colon cells). Jerusalem artichokes in particular have inulin, a prebiotic fiber that’s good for your gut, helps improve your mental health and can prevent certain kinds of cancers. Artichoke hearts are especially rich in fiber and may promote a healthy liver.
  • Garlic: Many ancient societies believed that garlic could provide strength and good health, and science suggests they were right. Believe it or not, this unsuspecting allium is considered a superfood. Eating garlic can boost your immune system, promote heart health by helping regulate blood pressure and help fight unwanted inflammation throughout your body.

Nutrition information (per serving)

Servings = 6
This recipe is a vegan option

Calories: 210
Fat: 2 g
Saturated fat: 0 g
Sodium: 460 mg
Protein: 11 g
Carbohydrate: 34 g
Sugars: 4 g
Dietary fiber: 6 g

“Prevent and Reverse Heart Disease” by Dr. Caldwell B. Esselstyn.

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