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Tuesday 23 May 2023

Mediterranean-style bean salad ... a quick no-cook dish

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.

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 (see tips below)

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 goat’s cheese.
You could use Feta cheese if preferred.

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

Spring onions are also known as scallions or green onions. Spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible and are good either raw or cooked. They have a similar flavour to onions but are much milder.

You will find a variety of recipe ideas within this blog, and it is important to 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 a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


Tom said...

...a nice summer time treat.

Mary Kirkland said...

That sounds really good.

Elephant's Child said...


Jenn Jilks said...

I love me a good salad!

Christine said...


roentare said...

This is really easy to prepare.

William Kendall said...

Not for me. Beans are not to my liking.

happyone said...

That does look good!!

My name is Erika. said...

This looks amazing and like a great summer meal or side.

Anonymous said...

Looks healthy, and tasty!

eileeninmd said...

Looks healthy and delicious!
Take care, enjoy your day!

Donna said...

You know...I really don't think I've ever had a bean salad like this before! It does look good though...

Salty Pumpkin Studio said...

Fantastic! This summer salads can be the way to eat better. Not more as a side dish. Make salad the whole meal.

Chatty Crone said...

I think this looks delishious!

Jeanie said...

Might give this one a pass!

Conniecrafter said...

Hubby does not eat those kind of beans, had a bad reaction when he was a kid and never will eat them again :(

Bill said...

Looks good and healthy.

Pam said...

Wow...that bean salad looks great.

Sue said...

This looks delicious, especially the goats cheese. Take care and have a fun week, Sue xx

baili said...

such a delicious and healthy salad :)
thanks for sharing ,it adds to my knowledge regarding salad

Teresa said...

Seguro que está muy buena. Besos.

Kay said...

Oh yum! I KNOW I would love this.