This **Roasted Artichoke White Bean Salad** is a hearty, protein-rich dish featuring crispy roasted artichokes, creamy white beans, and a zesty lemon-garlic dressing. Packed with fiber, plant-based protein, and antioxidants, it’s a satisfying meal on its own or a great side dish. Perfect for meal prep, as the flavors develop even more when left to marinate!
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**Ingredients**
*(Serves 4)*
**For the Salad:**
– 1 can (14 oz) artichoke hearts, drained and quartered (or fresh if available)
– 1 can (15 oz) white beans (such as cannellini or Great Northern), drained and rinsed
– 2 cups (60g) arugula or baby spinach
– ½ cup (75g) cherry tomatoes, halved
– ¼ cup (30g) red onion, finely sliced
– ¼ cup (30g) Kalamata olives, sliced
– ¼ cup (25g) crumbled feta cheese (optional)
**For the Roasting:**
– 2 tbsp (30ml) olive oil
– ½ tsp garlic powder
– ½ tsp smoked paprika
– ½ tsp salt
– ¼ tsp black pepper
**For the Dressing:**
– 3 tbsp (45ml) extra virgin olive oil
– 2 tbsp (30ml) lemon juice (freshly squeezed)
– 1 tsp Dijon mustard
– 1 tsp honey or maple syrup
– 1 small garlic clove, minced
– ½ tsp dried oregano
– Salt & pepper, to taste
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**Instructions:**
**Step 1: Roast the Artichokes**
1. Preheat the oven to 425°F (220°C).
2. Toss the drained and quartered artichoke hearts with olive oil, garlic powder, smoked paprika, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, flipping halfway, until crispy and golden brown.
**Step 2: Make the Dressing**
1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (or maple syrup), minced garlic, dried oregano, salt, and pepper.
**Step 3: Assemble the Salad**
1. In a large bowl, combine white beans, arugula (or spinach), cherry tomatoes, red onion, and olives.
2. Add the roasted artichokes and drizzle with the prepared dressing. Toss gently to combine.
3. Sprinkle with feta cheese (if using) and serve immediately or let it sit for 10-15 minutes for the flavors to meld.
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**Nutritional Information (Per Serving – Without Feta):**
– Calories: ~280 kcal
– Protein: ~9g
– Carbohydrates: ~30g
– Fiber: ~9g
– Fats: ~14g
– Sugar: ~3g
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**Notes & Tips:**
– **Make it Vegan:** Omit the feta or use a dairy-free alternative.
– **Add More Protein:** Toss in grilled chicken, shrimp, or tofu for a heartier meal.
– **Storage:** Keeps well in the fridge for up to 3 days. Best eaten at room temperature.
– **Artichoke Prep Tip:** If using fresh artichokes, steam or boil them before roasting.
– **Serving Suggestion:** Serve with crusty bread or over quinoa for a balanced meal.
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**Question & Answers:**
1. **Can I use frozen artichokes instead of canned?**
Yes! Thaw and pat them dry before roasting to avoid excess moisture.
2. **What can I use instead of white beans?**
Chickpeas or lentils work well as a substitute.
3. **How can I make this salad more filling?**
Add cooked quinoa, farro, or a protein like grilled chicken.
4. **Can I make the dressing ahead of time?**
Absolutely! Store it in a sealed jar in the fridge for up to 5 days. Shake well before using.
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**Time Required:**
– Prep Time: 10 minutes
– Cook Time: 20-25 minutes
– Total Time: 30-35 minutes
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This **Roasted Artichoke White Bean Salad** is flavorful, nutritious, and easy to prepare—perfect for a light lunch, meal prep, or a refreshing side dish. Enjoy! 🥗🍋✨