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Quick and Easy Artichoke Salad
This quick and easy artichoke salad recipe is refreshing, tangy, and loaded with Italian/Mediterranean flavors in every bite! A gluten-free, dairy-free, vegan side.
Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 187 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- ½ red onion, diced tiny
- ½ of a Lemon
- 1 (14-ounce) jars of artichoke hearts in water, drained
- 1 pint of cherry tomatoes, halved
- ½ cup of black olives, pitted and sliced
- 1 can of garbanzo beans, drained and rinsed
- ½ cup of chopped parsley
- 5 ounces of baby arugula
- Storebought or homemade Balsamic Vinaigrette
Instructions
- In a large salad bowl, add the onion and the juice of ½ a lemon. Mix well and set aside for 5 minutes while you prep the rest of the ingredients. The lemon juice will help “cook” some of the strong flavor of the raw onion.
- After 5 minutes, add the artichokes, tomatoes, olives, garbanzo beans, parsley and 2-3 tablespoons of dressing. Mix well.
- Add the arugula and toss until all ingredients get evenly distributed in between the arugula.
- Serve with more dressing on the side.
Cup of Yum
Notes
- Rinse the artichokes: This helps eliminate any ‘canned’ flavor (when using artichokes in water). Rinse them well, then pat dry to avoid a watery salad.
- Pat the ingredients dry: That goes for all the canned ingredients in liquid. If they aren’t thoroughly drained and pat dry, the salad becomes soggy sooner.
- Allow the flavors to meld: For the best flavor, leave the assembled salad to chill and marinate for 2-3 hours before serving it.
Nutrition Information
Calories
187kcal
(9%)
Carbohydrates
28g
(9%)
Protein
9g
(18%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
972mg
(41%)
Potassium
630mg
(18%)
Fiber
9g
(36%)
Sugar
5g
(10%)
Vitamin A
2136IU
(43%)
Vitamin C
47mg
(52%)
Calcium
134mg
(13%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 187
% Daily Value*
| Calories | 187kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 972mg | 41% |
| Potassium | 630mg | 13% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 2136IU | 43% |
| Vitamin C | 47mg | 52% |
| Calcium | 134mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.