Spinach Artichoke Dense Bean Salad: A Creamy Powerhouse Delight

A delicious Spinach Artichoke Dense Bean Salad bringing creamy textures and nutrition to your meal prep.

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Prep Time 15

Chilling Time 30

Total Time 45

Servings: 4 servings

Course: Salads

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Beans

1 can Garbanzo Beans Rinse well to reduce sodium.
1 can Cannellini Beans Creamy, substitute with another white bean if desired.

For the Salad Base

2 cups Chopped Fresh Spinach Use for best flavor.
1 can Artichoke Hearts Chopped, canned for convenience.
¼ cup Chopped Green Onion Red onion works in a pinch.

For the Dressing

½ cup Greek Yogurt Substitute with sour cream if needed.
¼ cup Mayonnaise Light or vegan mayo for a healthier option.
¼ cup Grated Parmesan Cheese Nutritional yeast for dairy-free.

For Flavoring

2 cloves Garlic Minced fresh or garlic powder as substitute.
1 teaspoon Italian Seasoning Oregano and basil can work if needed.
1 unit Lemon Zest Lemon juice can also be used.
to taste Salt Season to your taste preference.

Equipment

mixing bowl
whisk
Spatula

Method

Preparation

In a large mixing bowl, combine the beans, spinach, artichokes, and green onions. Stir gently until evenly distributed.
In a separate bowl, whisk together Greek yogurt, mayonnaise, Parmesan cheese, garlic, Italian seasoning, lemon zest, and salt until creamy.
Pour the dressing over the salad base and gently toss to coat all ingredients evenly.
Serve immediately or refrigerate for at least 30 minutes for enhanced flavors. Toss again before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 15mgSodium: 450mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 5000IUVitamin C: 25mgCalcium: 150mgIron: 4mg

Notes

Chill the salad for better flavor and avoid overmixing to keep beans intact. Rinse beans well to reduce sodium.

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