Artichoke and White Bean Salad Recipe Video
Ingredients
| Whole wheat orzo | 1⁄2 Cup (8 tbs) | |
| Northen beans | 1 1⁄2 Cup (24 tbs) | |
| Oil | 1 Tablespoon | |
| Basil leaves | 6 , chopped finely | |
| Garlic | 2 Clove (10 gm), chopped finely | |
| Capers | 1 Tablespoon | |
| Onion | 1⁄2 Medium, finely chopped | |
| Frozen peas | 1 Cup (16 tbs) | |
| Carrot | 1⁄2 Medium, diced | |
| Bell pepper | 1⁄2 Medium, deseeded and chopped | |
| Lemon juice | 1 1⁄2 Tablespoon | |
| Salt | 1 Pinch | |
| Pepper | 1 Pinch | |
| Artichoke hearts | 1⁄4 Cup (4 tbs) |
Nutrition Facts
Serving size
Calories 995 Calories from Fat 88
% Daily Value*
Total Fat 12 g17.9%
Saturated Fat 2.6 g12.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 331.6 mg13.8%
Total Carbohydrates 176 g58.6%
Dietary Fiber 43.6 g174.3%
Sugars 12.8 g
Protein 56 g111.5%
Vitamin A 84.6% Vitamin C 110.2%
Calcium 51.3% Iron 93.5%
*Based on a 2000 Calorie diet
Directions
1.Cut and chop onion, pepper, carrot, basil leaves and cloves.
MAKING
2.In a medium sized salad bowl mix the beans, whole wheat orzo, basil, carrot, pepper ,frozen peas,capers,artichoke hearts and finish it by adding lemon juice,salt and pepper.
SERVING
3.Serve with your favorite main dish.
TIP
For best results, let the salad stand for 30 minutes before serving.
Chef
