Recipe description
June 12, 2026
Artichoke White Bean Olive Salad
A vibrant, fiber rich salad to support gentle digestion.
Plant Based
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes and artichokes.
- Includes polyphenol-rich ingredients like artichokes and olives.
- Balanced with healthy fats and plant-based protein.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Artichoke
1
piece
Bean, white
1
cup
Olive
0.5
cup
Oil, olive
2
tablespoon
Lemon
1
piece
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Fresh parsley
1
tablespoon
Instructions
1
Rinse and drain the white beans.
2
In a large bowl, combine the artichoke hearts, white beans, and olives.
3
Add the olive oil, juice of the lemon, salt, and pepper to the bowl.
4
Toss gently to combine all ingredients evenly.
5
Garnish with fresh parsley before serving.
Nutrition
420 kcal
Calories
15 g
Protein
40 g
Carbohydrates
11 g
Fiber
6 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What exactly is in Artichoke White Bean Olive Salad and can I customize it?
It features artichokes, white beans, olives, and a simple dressing; you can swap vegetables or beans to suit your taste while keeping the fiber-rich base.
Is this dish vegan, vegetarian, or dairy-free, and does it contain common allergens?
It’s vegan and dairy-free; naturally gluten-free, but watch additions like croutons or extra dressings. If you have a legume allergy, skip the beans.
How does artichoke fiber support gut health?
Artichokes provide prebiotic fibers that feed beneficial gut bacteria and may support gut diversity.
Why are white beans and olives included here?
White beans add fiber and plant protein; olives contribute heart-healthy fats and flavor.
Should I be concerned about sodium from olives?
Olives are typically brined and can be high in sodium; rinse them or choose lower-sodium varieties.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; if possible, keep the dressing separate and mix before serving.
How can I serve this (as a side or a lunch)?
Serve as a bright side with proteins and greens, or as a light lunch with a grain like quinoa or a slice of crusty bread.
Can I meal-prep this in advance?
Yes—assemble components ahead; store the dressing separately and mix just before serving for best texture.
How can I adjust this recipe for lower fat or lower sodium?
Use less olive oil or fewer olives; rinse olives or choose low-sodium varieties; boost flavor with lemon, herbs, and spices.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.