Name: Bean and Marinated Artichoke Salad
Prep time: 10 min
Cook time: 2 min
Ingredients: 3 400g tinned beans in water. eg. black, butter, red, haricot; 200 g fine green beans; 100 g marinated artichokes, drained but keep some of the juice; 25 ml cider vinegar; 60 ml extra virgin olive oil; 1 tbsp parsley

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This blood sugar friendly bean and marinated artichoke salad is the perfect side dish, combining protein and fibre-packed beans with a unique tangy artichoke dressing. Ready in under 15 minutes this salad really is an easy way to add more plants, nutrition and fibre to your meals.

bean and artichoke salad in a serving dish

This bean and artichoke salad is an easy and delicious way to add extra nutrition to your meals. Not only is this dish flavourful but it’s also packed with fibre, while still being easy to prepare. Whether you’re looking for a healthy lunch option or a side dish to serve at dinner, this salad is sure to impress.

In this recipe, we’ll be exploring the health benefits, preparation tips, and ways to customise this salad to make it your own.

bean and artichoke salad in a dish with salad leaves

The Health Benefits of Bean and Marinated Artichoke Salad

When it comes to healthy eating, salads are often recommended as a great way to incorporate more vegetables and fibre into your diet. And this bean and artichoke salad takes it up a level as it is packed with essential vitamins, and minerals, alongside a variety of health benefits. It is:

High in protein – Beans are an excellent source of plant-based protein, making this salad a great option for vegetarians and vegans or those just looking to add more diverse protein to their diet.

High in fibre – Both beans and artichokes salad are rich in fibre, which plays a vital role in maintaining digestive health. But it also helps to control blood sugar levels as they have a low glycaemic index.

Great for blood glucose levels – The fibre and healthy fats in this salad work together to slow down the process of turning carbohydrates into glucose, helping to avoid steep blood sugar spikes spikes

Gut-friendly – This bean and artichoke salad is an easy way to add plenty of plant diversity into your diet, which is always good for your gut health.

What you will need to make Bean and Marinated Artichoke salad

Marinated Artichokes – These are widely available in UK supermarkets and are a store cupboard favourite. All the hard work has been done for you as they have been prepared, cooked and marinated in oil, vinegar garlic and herbs. A good source of vitamin C, K, Magnesium and potassium

Tinned Beans – They are nutrient-dense, which means that they contain a good amount of vitamins, minerals, protein and fibre. I use a mix of beans for diversity, Black beans, Butter beans and Black-eyed beans. But use whatever tins you have.

Green Beans – A good source of vitamins and minerals, as well as protein and fibre. Adds a lovely pop of colour and crunch to this salad

For the Marinated Artichoke Dressing

Marinated Artichokes
Cider Vinegar
Extra Virgin Olive Oil
Parsley

marinated artichoke salad dressing in a jar and dish

How to prepare this High Fibre salad

This salad and dressing really couldn’t be easier to prepare, all it requires is a little tin opening, blanching and whizzing for an intensely delicious addition to your meals.

Step 1

Start by lightly blanching (lightly cooking) your green beans in boiling water. Drain and rinse them under the cold tap to stop them from continuing to cook.

Drain your tinned beans and tip them into a medium-sized bowl. Add your blanched green beans.

artichoke dressing blitzed in the blender

Step 2

Next, make the dressing using a hand blender. Add the vinegar, oil, parsley and drained artichokes, plus a couple of teaspoons of the juice from the marinated artichokes, to the small food chopper or beaker. Season well and blitz until you have a smooth paste.

mixed bean and artichoke salad in a bowl with a spoon

Step 3

Finally, mix all of the beans and dressing until everything is beautifully coated.

Add the rest of the marinated artichokes before serving.

Tips for the perfect salad

Cooking the green beans – You don’t want to overcook your beans in this salad. Not only will nutrients be lost, but their lovely crunch as well. So for a fine green bean, I cook them for 1 minute in boiling water. But if they are slightly thicker, then maybe cook them for around 2 minutes.

For the marinated artichoke dressing – You only need to make 1/2 the amount of dressing in my recipe for this bean salad. And if you prefer a looser dressing, then simply add some water, a little at a time, until you reach your desired consistency.

Other salads you will love

10-Minute Mediterranean Chopped Salad

Hearty Roasted Aubergine and Lentil Salad

Chickpea and Halloumi Salad

Herby Green Bean Salad With Edamame, Broad Beans, Peas and Fine Beans

Customising this Bean salad

This salad is wonderful as it is, but feel free to experiment and customise it by using any type of tinned beans you prefer. Just remember, the more varieties, the more diversity for you and your gut.

Here are some other suggestions you could try:

Swap out the green beans – Use peas, broad beans or edamame

For a more Mediterranean twist – Add some olives, sun-dried tomatoes and extra marinated artichokes

Switch the dressing – You may fancy a simpler vinaigrette dressing or just olive oil and lemon juice. Both are tasty alternatives

Add an extra zing – Squeeze over some fresh lemon juice for a little extra tanginess and freshness.

bean and marinated artichoke salad in a serving dish

How to store

This bean and artichoke salad is a great meal prep or make-in-advance option. I often keep some form of bean salad available in the fridge to add to my meals as an easy way to add more plants into my diet. I particularly enjoy adding them at lunchtime. It’s great on top of a chopped salad or in a wholemeal wrap for a quick lunch.

Store this bean salad in a sealed container for up to 4-5 days in the fridge.

Diabetes Note

This is a completely carb-count-free dish, so eat as much as you like without having to worry about counting for it!

Michelle Rorke, founder of Whole Hearty Kitchen, smiling in her kitchen leanng on the counter - healthy food blogger UK

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