Mediterranean Artichoke Salad
User Reviews
5
Mediterranean Artichoke Salad
Description
This salad recipe incorporates canned chickpeas and a variety of marinated and fresh vegetables, including artichoke hearts, olives, cherry tomatoes, bell peppers, and slivered red onion, complemented by diced feta and fresh parsley. The dressing, made in a food processor, combines extra virgin olive oil, marinated sun-dried tomatoes, garlic, lemon juice, red wine vinegar, and fresh basil leaves, producing a slightly chunky but emulsified vinaigrette that coats the salad ingredients without overpowering them.
The flavor profile balances acidity from lemon and vinegar with the savory depth from olives, feta, and marinated elements. The textures range from creamy chickpeas and feta to crisp bell peppers and fresh herbs, resulting in a layered Mediterranean-inspired salad that works well as a side dish or light meal. Serving chilled enhances the refreshing character of the salad.
To reduce canned bean flavor and excess sodium, thoroughly rinsing and draining the chickpeas is recommended before combining them into the salad. The salad can be prepared several hours ahead and chilled, allowing flavors to meld.
Ingredients
dressing
- 1/4 cup extra virgin olive oil
- 2 Tbsp sun-dried tomatoes marinated
- 1 clove garlic
- 1 Tbsp lemon juice
- 1 Tbsp red wine vinegar
- .5 oz basil leaves
- salt to taste
salad
- 15 ounce chickpeas canned; well drained and rinsed
- 1 cup artichoke hearts heaped; marinated
- 1/4 small red onion slivered
- 1 cup olives assorted; sliced or halved
- 1/2 cup bell pepper julienned
- 1/2 cup cherry tomato halved
- 1/2 cup feta cheese diced
- 1/4 cup sun-dried tomatoes marinated
- 1/2 cup peppers marinated
- 2 Tbsp parsley fresh, minced
- black pepper fresh cracked, to taste
Instructions
- Put the dressing ingredients in a small food processor and process until combined but still a little bit chunky. Taste to adjust any of the flavors and set aside.
- Combine the salad ingredients in a large bowl and toss with enough of the dressing to moisten but not drown the salad.
- Chill the salad until ready to serve. Can be made up to several hours ahead.
Notes
- Rinse and drain canned chickpeas well to remove canned flavor and lower sodium content.
- Salad can be made several hours in advance and stored chilled to let flavors develop.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 201 kcal
% Daily Value*
| Calories | 201kcal | 10% |
| Carbohydrates | 13g | 4% |
| Protein | 5g | 10% |
| Fat | 15g | 23% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 8mg | 3% |
| Sodium | 626mg | 26% |
| Potassium | 246mg | 5% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 934IU | 19% |
| Vitamin C | 26mg | 29% |
| Calcium | 90mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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