Chunky Artichoke-y Salad

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Chunky Artichoke-y Salad

Artichoke hearts take center-stage in this salad, enhanced by crunchy sweet bell peppers and briny olives. Serve as is or on top of a bed of greens like arugula or chopped watercress.

Nutrition Facts

Chunky Artichoke-y Salad

CaloriesCalories

164 Per Serving

ProteinProtein

3.9g Per Serving

FiberFiber

10.2g Per Serving
×
Calories 164
Total Fat 9.9 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 6.1 g
Cholesterol 0.0 mg
Sodium 109 mg
Total Carbohydrate 15.7 g
Dietary Fiber 10.2 g
Sugars 2.6 g
Protein 3.9 g

Dietary Exchanges
3 vegetable, 2 fat

Ingredients

Servings  6   Serving Size   1 cup

  • 3 package frozen artichoke hearts (thawed)
  • 1/4 cup canola oil
  • 3 tablespoons lemon juice (from about 1 lemon)
  • 1 1/2 teaspoons no-sodium Italian seasoning
  • 1 teaspoon Dijon mustard
  • 1/8 teaspoon ground Black pepper
  • 1 1/2 cups finely sliced basil leaves
  • 2 Tbsp chopped black olives
  • 1/4 cup sliced red onion
  • 1 seeded, chopped red bell pepper
  • 1 medium tomato (chopped)

Directions

Tip: Click on step to mark as complete.

  1. Prepare the artichoke hearts: Add artichoke hearts to a heavy-duty medium pot with 3 cups water. Bring to a boil over high heat. Cover, reduce heat to medium-high, and let artichokes simmer until fully cooked and warm, about 5 minutes. Drain artichokes in a colander and run cold water over them to cool. Drain very thoroughly.
  2. Meanwhile, in a large serving bowl, add oil, lemon juice, Italian seasoning, mustard, salt, and pepper. Whisk together with a fork.
  3. Into the bowl, add artichoke hearts into the dressing. Stir to combine.
  4. Add remaining ingredients into the bowl: sliced basil leaves, chopped olives, onion, chopped bell pepper, and chopped tomato. Stir together to combine. Serve immediately or chill in the refrigerator for a few hours and serve.

Cooking Tip: No time to thaw the artichoke hearts? Just cook them a little longer—up to 5 more minutes of simmering time.

Keep it Healthy: Using frozen artichoke hearts versus the marinated canned ones cuts down on a tremendous amount of sodium.

Tip: Finely chopping the artichokes, along with the other ingredients, turns this into a divine yet healthy dip to serve with pita chips.

Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

Artichoke hearts take center-stage in this salad, enhanced by crunchy sweet bell peppers and briny olives. Serve as is or on top of a bed of greens like arugula or chopped watercress.

Nutrition Facts

Chunky Artichoke-y Salad

CaloriesCalories

164 Per Serving

ProteinProtein

3.9g Per Serving

FiberFiber

10.2g Per Serving
×
Calories 164
Total Fat 9.9 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 6.1 g
Cholesterol 0.0 mg
Sodium 109 mg
Total Carbohydrate 15.7 g
Dietary Fiber 10.2 g
Sugars 2.6 g
Protein 3.9 g

Dietary Exchanges
3 vegetable, 2 fat

Ingredients

Servings  6   Serving Size   1 cup

  • 3 package frozen artichoke hearts (thawed)
  • 1/4 cup canola oil
  • 3 tablespoons lemon juice (from about 1 lemon)
  • 1 1/2 teaspoons no-sodium Italian seasoning
  • 1 teaspoon Dijon mustard
  • 1/8 teaspoon ground Black pepper
  • 1 1/2 cups finely sliced basil leaves
  • 2 Tbsp chopped black olives
  • 1/4 cup sliced red onion
  • 1 seeded, chopped red bell pepper
  • 1 medium tomato (chopped)

Directions

Tip: Click on step to mark as complete.

  1. Prepare the artichoke hearts: Add artichoke hearts to a heavy-duty medium pot with 3 cups water. Bring to a boil over high heat. Cover, reduce heat to medium-high, and let artichokes simmer until fully cooked and warm, about 5 minutes. Drain artichokes in a colander and run cold water over them to cool. Drain very thoroughly.
  2. Meanwhile, in a large serving bowl, add oil, lemon juice, Italian seasoning, mustard, salt, and pepper. Whisk together with a fork.
  3. Into the bowl, add artichoke hearts into the dressing. Stir to combine.
  4. Add remaining ingredients into the bowl: sliced basil leaves, chopped olives, onion, chopped bell pepper, and chopped tomato. Stir together to combine. Serve immediately or chill in the refrigerator for a few hours and serve.

Cooking Tip: No time to thaw the artichoke hearts? Just cook them a little longer—up to 5 more minutes of simmering time.

Keep it Healthy: Using frozen artichoke hearts versus the marinated canned ones cuts down on a tremendous amount of sodium.

Tip: Finely chopping the artichokes, along with the other ingredients, turns this into a divine yet healthy dip to serve with pita chips.

Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.