Artichoke and Bean Medley - Vegan

Below is a recipe that we've adapted from one we received from AICR (American Institute for Cancer Research). You can actually make this as a cold salad or a warm main dish. For more information on how VERY HEALTHY artichokes are, see our blog on The Mighty Artichoke, including cancer prevention benefits. 

RECIPE:

• 1 cup of sweet onions (use green onions if making into a salad)
• 1/2 cup of red bell pepper (chopped)
• 1/2 cup sliced celery
  
• 2 cloves of fresh garlic, minced
• Large can of Italian tomatoes (chopped)
• 1/2 cup of black beans (soaked overnight and cooked prior to using)
• 1/2 cup of red kidney beans (soaked overnight and cooked prior to using)
• 1 cup of canned green beans
• 1 cup of red lentils (cooked - cooled if using as a salad)
• 2 cans of artichoke hearts, drained and chopped into quarters
• 1 tbsp olive oil 

Saute onions, celery and bell pepper until transparent in the olive oil.

Add minced garlic and continue to saute for a few minutes - don't burn the garlic (you'll be sorry.)

Combine the canned tomatoes (actually fresh would be really good here if they are available, just add fennel, oregano and thyme or your favorite Italian seasoning), the beans, and lentils with the onions, garlic and pepper.

Simmer on medium heat for about 5 to 10 minutes. Add the artichoke hearts, drained, and simmer for an additional 3 to 4 minutes. You can season with salt according to taste.

Serve in attractive casserole dish - I know you have one.

Artichokes already have a good deal of fiber and protein, by adding the beans and lentils we have greatly increased both the fiber and protein content.

Enjoy! Let us know if you try this, if you tweak it or what you think about it.

Ann