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Saturday, 30 June 2018

Mediterranean-style bean salad


Mediterranean-style bean salad, a quick no-cook dish, which can be eaten on it's own or goes nicely with steamed white fish e.g. cod.

Ingredients
Serves Four
290g jar artichoke heart in oil
1 tbsp. sundried tomato paste
1 tsp white wine vinegar
410g can cannellini beans, drained and rinsed
300g small vine tomato, quartered (about 12 in total)
handful Kalamata black olives
2 spring onions (scallions), thinly sliced on the diagonal

200g log soft goat's cheese, crumbled *

Method
1. Drain the jar of artichokes, reserving 3 tbsp. of the oil. Pour the oil into a bowl and stir in the sun-dried tomato paste and vinegar until smooth. Season to taste.
2. Roughly chop the artichokes and tip into a large bowl with the cannellini beans, tomatoes, olives, spring onions and half the goat’s cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Season to taste. Crumble over the remaining goat’s cheese, then serve

* You could use a can of tuna and flake it into the salad instead of the goat’s cheese.
 You could use Feta cheese if preferred 

Nutrition Per Serving
Fat 28g Carbs 16g Protein 13g
From an original recipe here

You will find a variety of recipe ideas within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

33 comments:

Anonymous said...

Looks perfect. One to try.

Tina

Valerie-Jael said...

This looks great! Hugs, Valerie

Catarina said...

This is a perfect salad.
Have a great weekend!
:)

Martha said...

This is something worth trying. Looks delicious!

Tom said...

...I'd enjoy this!

Christine said...

Wonderful, I like that it is 'no cook'.

Existe Sempre Um Lugar said...

Boa tarde, salada perfeita, saborosa e saudável de rápida preparação.
Bom fim de semana,
AG

Bleubeard and Elizabeth said...

When I first saw the photo, I thought the goat cheese WAS feta. That would be my choice. This sounds great and something I know I can easily make. Thanks for the recipe, Jan.

laurie said...

perfect for today today!

Author R. Mac Wheeler said...


Oh, I wish I could get my wife to enjoy flavorful dishes like this

Out on the prairie said...

A cool warm weather treat

William Kendall said...

As I have an aversion to beans, I'd have to pass on this one.

Snowbird said...

This looks wonderful, I do love artichokes! xxx

Bob Bushell said...

That's my lunch, yummy.

Maria Rodrigues said...

Hi Jan,
These salads are spectacular especially in summer.
Have a happy weekend
Hugs
Maria
Divagar Sobre Tudo um Pouco

Mary Kirkland said...

That sounds really good.

eileeninmd said...

Hello, salads in the summer are great. Thanks for sharing.

Happy Saturday, enjoy your weekend!

bill burke said...

A great meal for this heatwave plus I do love beans.
Thanks

Elephant's Child said...

Yum. I often have variations of this salad - and always enjoy it.

Jan (JFM) said...

This looks very tasty Jan!!!

Hugs 💮

Pam Jackson said...

Now that looks yummy.

angryparsnip said...

So happy I found this blog it looks so interesting and very helpful for me.

cheers, parsnip

Teresa said...

Las ensaladas por aquí son riquísimas. Besitos.

DUTA said...

'Mediterranean' - says it all: variety, health, freshness, low-carb, olive oil. Look for nothing else.

Victor S E Moubarak said...

Thank you Jan for your three kind comments on my Blog. I have responded there.

How does one know when writing on this Blog that the comment reaches you? Not all posts seem to be by/from you.

God bless.

Lowcarb team member said...

Hello Victor, thank you for your comments.
Yes, there are three of us who write on the low carb diabetic blog … but I will always see the comments.
Just reply and comment where you feel happy to.
I will visit your blog shortly to see your replies to me.

In the meantime - enjoy your weekend.

All the best Jan

Lowcarb team member said...

Hello again Victor
You may have already read my reply to you on your blog …

Just a thought, have a look at this post here - see link below - it will give you some background into the low carb team... myself, husband Eddie and good friend Graham

https://thelowcarbdiabetic.blogspot.com/2017/05/welcome-from-low-carb-team.html

Other readers who are fairly new to this blog may also find it of interest.

All the best Jan

Marco Luijken said...

Hello Jan,
That's looking very well.
Lovely and nice to make.

Greetings, Marco

Victor S E Moubarak said...

Many thanx for the link, Jan, and for visiting me.

God bless.

Crafty Green Poet said...

that looks delicious

Debbie said...

oh now this looks great for summer!!!

Magic Love Crow said...

Truly yummy! Thank you!!!

Aritha said...

Thanks. Looks so "jammie jammie".