In the kitchen with Kelley: White Bean and Artichoke Salad

My daughter and I both like taking salads for lunch, and here’s one we both enjoy. I make up a batch, chill it overnight and separate it into smaller containers the next day. It makes about three days’ worth of lunches. This salad is also great for a potluck meal. Just remember to fix it the day before because doing so allows the flavors to blend nicely.
One of the ingredients in this recipe is a purple onion. Nutritionist Melodie Anne Coffman reported:

Purple onions are particularly rich in flavonoids called anthocyanins. These types of phytochemical compounds neutralize free radicals that scavenge through your system destroying healthy cells and tissues. Flavonoids protect vital organs, including your heart, and help lower your risk of cancer. There is not a set recommended amount of flavonoids you need in your diet, but eating a variety of colored fruits and vegetables ensures that you get plenty of these beneficial compounds.

White Bean and Artichoke Salad
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Ingredients
  • 2 cans cannellini beans, drained and rinsed
  • 1 can chickpeas, drained and rinsed
  • 1 can artichoke hearts, drained and quartered
  • ⅓ cup Kalamata olives, diced
  • 1 green bell pepper, diced
  • 1 cucumber, diced
  • 1 small purple onion, diced
  • 2 teaspoons dried parsley
  • ¾ teaspoons dried basil
  • Sea salt and pepper, to taste
  • ⅓ cup olive oil
  • ¼ cup lemon juice
Instructions
  1. In a large bowl, combine beans, chickpeas, artichoke hearts, Kalamata olives, bell pepper, cucumber, onion, parsley, basil, sea salt and pepper.
  2. In a small bowl, combine olive oil and lemon juice, mixing well.
  3. Pour oil and juice mixture over the salad, and toss to coat.
  4. Cover and chill for several hours or overnight so that flavors blend. Stir occasionally.

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Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.