Best Artichoke And Garbanzo Bean Salad Recipes
ARTICHOKE AND GARBANZO BEAN SALAD
This is an old standby for pot lucks and picnics. It is so simple and most ingredients come from the pantry. This salad is best served at room temperature and made a day ahead for the flavors to blend. Delicious!!!
Provided by Deb from Ca
Categories Beans
Time 4h10m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- In a large bowl, mix together garlic, lemon juice, oregano and pepper.
- Add other ingredients.
- Chill for several hours.
- Serve at room temperature.
Nutrition Facts : Calories 194.5, Fat 1.8, SaturatedFat 0.2, Sodium 449.8, Carbohydrate 38, Fiber 10, Sugar 0.7, Protein 8.3
VEGAN GARBANZO BEAN AND ARTICHOKE SALAD
This is a very easy and high-protein salad that is great as a side dish or even as an entree. Sauteing the garbanzo beans in a wok brings out their nutty flavor, almonds add crunch, parsley and artichokes round out the dish. This salad can be served hot, warm or cold. Makes one meal or four side salads.
Provided by From A to Vegan
Categories Artichoke
Time 30m
Yield 4 Salads, 4 serving(s)
Number Of Ingredients 9
Steps:
- Heat 1 tablespoon of oil in wok.
- Add garlic and saute for 2 minutes.
- Add garbanzo beans and saute on medium-high for 10 minutes and stir occasionally to prevent burning or until the garbanzo beans are golden brown all over. Then put them in a large bowl.
- Add 1 tablespoon of oil to wok then add the artichoke hearts until browned when finished add them to the garbanzo beans.
- Toast almonds in wok then add them to garbanzo bean and artichoke hearts.
- Add red wine vinegar, lemon juice, and chopped parsley to bowl and mix ingredients.
- Season with salt and pepper to taste.
Nutrition Facts : Calories 277.9, Fat 11.2, SaturatedFat 1.4, Sodium 383.2, Carbohydrate 38.5, Fiber 14.6, Sugar 1.3, Protein 9.7
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Nutritional Value
Artichokes are low in calories and high in dietary fiber, vitamin C, and antioxidants. They also contain folate, which helps with cell growth and development. Garbanzo beans, also known as chickpeas, are rich in dietary fiber, protein, iron, and several other essential vitamins and minerals. Together, these two ingredients make for a very nutritious salad.Ingredients
- 1 can of garbanzo beans, drained and rinsed
- 1 can of artichoke hearts, drained and chopped
- 1/2 red onion, thinly sliced
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- In a large bowl, mix together the garbanzo beans, artichoke hearts, red onion, parsley, and feta cheese.
- In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- Refrigerate for at least 30 minutes before serving.
Variations
There are many ways to customize this salad recipe to your liking. Some options include:- Adding chopped cucumber, cherry tomatoes, or red bell pepper for extra crunch and flavor.
- Replacing the feta cheese with crumbled goat cheese for a tangier taste.
- Mixing in some cooked quinoa or brown rice for added protein and fiber.
- Drizzling some balsamic glaze or honey mustard dressing over the top for a sweeter note.
Serving Suggestions
This artichoke and garbanzo bean salad is a versatile dish that can be served in many ways. Some ideas include:- Serve it as a side dish alongside grilled chicken or fish.
- Make it the main course by adding some grilled shrimp or tofu on top.
- Chop up some romaine lettuce and mix it in to make a heartier salad for lunch.
- Spread the salad on top of toasted bread and drizzle with some extra olive oil for a satisfying sandwich.
Conclusion
Artichoke and garbanzo bean salad recipes are a healthy and delicious option for any meal occasion. With a wide range of flavors and variations to choose from, this salad is sure to become a favorite in your recipe collection. Try it out and enjoy!Tips for Making Artichoke and Garbanzo Bean Salad
1. Choose high-quality ingredients
When making any salad, it's important to choose the highest quality ingredients you can find. For this artichoke and garbanzo bean salad, look for canned artichoke hearts and garbanzo beans that are organic and packed in water. You'll also want to choose fresh produce such as grape tomatoes, cucumber, and red onion.
2. Prep the ingredients correctly
Before you start assembling your artichoke and garbanzo bean salad, it's important to prep your ingredients correctly. Drain and rinse the canned artichoke hearts and garbanzo beans, and pat them dry with a paper towel. Chop your vegetables into bite-sized pieces, and finely chop your red onion.
3. Mix the salad dressing separately
Instead of adding the salad dressing directly to the artichoke and garbanzo bean salad, mix it separately in a small bowl or measuring cup. This allows you to adjust the seasoning to your preference, as well as ensuring that each bite of salad has an even distribution of dressing.
4. Let the salad marinate for a bit
If you have the time, it's a good idea to let your artichoke and garbanzo bean salad marinate for a bit before serving. This allows the flavors to meld together and intensify. Cover the salad and store it in the fridge for at least 30 minutes before serving.
5. Add some texture
To make your artichoke and garbanzo bean salad more interesting, consider adding some texture. You can do this by mixing in some toasted walnuts, adding some crumbled feta cheese, or even tossing in some crispy bacon bits.
6. Serve with some crusty bread
Finally, don't forget to serve your artichoke and garbanzo bean salad with some crusty bread. This will help soak up any leftover dressing and juices, and make for a satisfying meal. A nice baguette or a slice of sourdough bread would be perfect.