This flavorful mix of beans, artichokes, red pepper, onion, tomato and herbs tastes great. It’s not just easy to make, but also healthy and filling. You can make it as an appetizer, side dish or meal. It’s an easy dish to serve guests, as it’s full of color and flavor. 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 ½ tsp 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
Preparation
- Combine first seven ingredients in a large bowl.
- Combine remaining ingredients in a small bowl, stir with a whisk, and pour over bean mixture.
- Chill before serving.
Nutritional information (per serving)
(Makes 6 servings)
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
Source: “Prevent and Reverse Heart Disease” by Dr. Caldwell B. Esselstyn & Go! Foods® for You Program
This recipe has been modified to meet Go! Foods® criteria.
