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Spinach Artichoke Dense Bean Salad

Spinach Artichoke Dense Bean Salad: A Flavorful Protein Boost

This Spinach Artichoke Dense Bean Salad is a delicious twist on classic flavors, combining protein-rich ingredients for a wholesome meal.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 280

Ingredients
  

For the Salad
  • 1 can garbanzo beans drained and rinsed
  • 1 can cannellini beans drained and rinsed
  • 2 cups fresh spinach chopped
  • 1 cup artichoke hearts canned, drained and chopped
  • 0.5 cup green onion finely chopped
For the Dressing
  • 0.5 cup Greek yogurt or dairy-free yogurt
  • 0.25 cup mayonnaise consider low-fat or avocado mayo
  • 0.25 cup Parmesan cheese or nutritional yeast for vegan option
  • 1 clove garlic minced
  • 1 tablespoon Italian seasoning adjust to taste
  • 1 tablespoon lemon zest adjust according to acidity preference
  • to taste salt adjust based on dietary needs

Equipment

  • Mixing Bowl
  • Small bowl
  • Spatula

Method
 

Preparation
  1. In a large mixing bowl, combine drained and rinsed garbanzo beans and cannellini beans, chopped spinach, canned artichoke hearts, and finely chopped green onion. Mix gently until well combined.
  2. In a separate small bowl, whisk together Greek yogurt and mayonnaise until smooth. Incorporate grated Parmesan cheese, minced garlic, and Italian seasoning. Add lemon zest and a pinch of salt, mixing thoroughly.
  3. Pour the prepared dressing over the bean and vegetable mixture. Gently fold the dressing into the salad with a spatula for 1-2 minutes to coat everything evenly.
  4. Cover the salad and refrigerate for at least 30 minutes to allow flavors to meld. Serve chilled.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 35gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 2000IUVitamin C: 20mgCalcium: 150mgIron: 3mg

Notes

Ensure beans are well-drained and rinsed to prevent a soggy salad. Chilling enhances flavor.

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