Salads - Phase 1 - Bean Salad with Artichokes

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06-17-2004, 06:11 PM
Bean Salad with Artichokes
From Cooking Light

Phase 1 alone, Phase 2 in a WW pita.

"This salad is quick to make and can be adapted to include other vegetables you may have on hand. Vary the seasonings to suit your taste. Try it inside a pita pocket for a tasty sandwich." --CL Reader

1 cup chopped plum tomato
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
1/4 cup chopped fresh parsley
1 (19-ounce) can chickpeas (garbanzo beans), drained
1 (19-ounce) can red kidney beans, drained
1 (14-ounce) can quartered artichoke hearts, drained

1/4 cup (1 ounce) feta cheese, crumbled
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 1/2 teaspoons spicy brown mustard
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 garlic clove, minced

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

Yield: 6 servings (serving size: 1 1/3 cups salad)

CALORIES 294 (15% from fat); FAT 4.9g (sat 1.1g, mono 2.1g, poly 0.7g); PROTEIN 14.1g; CARB 49.2g; FIBER 13.3g; CHOL 4mg; IRON 2.9mg; SODIUM 404mg; CALC 75mg;

Cooking Light, NOVEMBER 2001

04-26-2009, 01:16 PM
Can you tell I'm getting into the summer salad mode? I made a cabinet version of this today (used what I had ;) ) I just used garbanzos, added celery and skipped the thyme and mustard. I served it over salad greens. Very tasty :)

04-26-2009, 01:54 PM
Thanks for resurrecting this recipe, Cyndi. It sounds wonderful and I'm going to go out and get the ingredients I need to make it for supper. :)

04-26-2009, 08:39 PM
This gets a big thumbs up from me! I made it according to the directions, but I think it would be good with cubed avocado, too. :T

Alice E
05-19-2011, 06:15 PM
I don't like tomato so omitted it and we were out of feta so I used Gorgonzola and Parmesan. It was delicious! I think I might try it with a little more mustard next time. I like your suggestion of avocado, that sounds pretty tasty too.

05-20-2011, 07:50 AM
I love being reminded of yummy recipes I've forgotten about, and just in time for salad season!