Life Healthy Eating

Tuesday 23 September 2014

Portuguese Green Bean and Artichoke Salad

Rozanne Stevens

Published 28/06/2014 | 18:41

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Portuguese Green Bean and Artichoke Salad

A healthy recipe that serves eight people as a side dish.

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Ingredients:

• 500g green beans

• Small jar of marinated artichoke hearts in oil

• 10 peppadews, sliced

• 1 tin cannellini beans, rinsed and drained

• 200g feta cheese, broken into small chunks

• 20g black olives

• Flat-leaf parsley, to garnish

 

Salad dressing:

• 100ml extra virgin olive oil

• 100ml red wine vinegar

• 1 clove of garlic, crushed

• 1 tbsp wholegrain mustard

• 1 tsp dried oregano

• Salt and freshly ground black pepper

Herby croutons:

• 4 slices of leftover bread or rolls

• Reserved oil from the jarred artichokes

• Salt and freshly ground black pepper

app-rs-salad.jpg 

Method:

• Steam or blanch the green beans for three minutes. Plunge into ice water to refresh.

• Lift the artichokes out of the oil in the jar and reserve the oil for the croutons.

• To make the croutons, break the leftover bread into large pieces. Drizzle over with some of the reserved oil from the artichokes and season well. Toast on a medium to hot barbecue until crispy or on a baking tray in the oven at 180°C until golden.

• Mix together all the dressing ingredients. Taste and adjust the seasoning.

• Toss together the green beans, artichokes, peppadews, cannellini beans, feta cheese and olives

and drizzle with the dressing. Optional: place the artichoke hearts on a medium-hot barbecue and grill briefly, until charred.

• Just before serving, add the herby croutons so that they don't go soggy. Garnish with the parsley.

 

Ish Factor:

Globe artichokes are very popular in Mediterranean and Middle Eastern cooking. You can cook them whole and nibble the tender bases of each leaf, but it's the heart that has the tender, savoury flesh.

I buy bottled marinated artichokes (not in water) and use them on antipasti platters, salads, on pizza, in paella, with lamb and blitzed into delicious dips.

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