Today we’re doing a meal prep friendly salad that takes literally about 5-10 minutes to pull together and will give you a high-fibre side for whatever meals you eat throughout the week…
INGREDIENTS
White beans (pre-cooked – jarred or canned)
Fresh parsley
Green olives (pitted)
Artichoke hearts
Red onions
Garlic
Red wine vinegar
Sumac
Extra-virgin olive oil
TIPS & NOTES
This is a simple recipe and honestly it only gets better the next day! We’re quick-pickling our red onions then using the vinegar in the dressing, so the onions will continue to get softer and milder as everything marinates together.
An optional addition for when they’re in season is pomegranate seeds. A bit of feta would also go really nicely.
Sumac Dense Bean Salad
A flavour-packed, high-fibre salad to prep and and enjoy all week
Ingredients
- 1 400g can of white beans (drained and rinsed)
- A large handful (c. 10g) of parsley (large stems removed and leaves chopped)
- 1 small red onion (very finely sliced)
- 1 clove of garlic (grated or crushed)
- 80g of green olives (optional: slice in half)
- 1/2 a tsp of sumac
- 120g of artichoke hearts (chopped into bite-sized chunks)
- 1 tbsp (15ml) of extra-virgin olive oil
- A pinch of sugar
- Salt and pepper to taste
Directions
- Add the red onions to a small bowl with a pinch of sugar, a pinch of salt, the sumac and the red wine vinegar and let them sit for 5-10 mins
- Add the white beans to a bowl, season well with salt and pepper and toss together
- Using a small jug and whisk or a small lidded jar, build the dressing – pour in the pickling vinegar, the extra-virgin olive oil, the garlic, some salt and pepper and mix together
- Add the artichokes, parsley, green olives and quick pickled red onions to the beans, pour over the dressing and toss together
Let me know if you try this salad!
But First, Food 
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