Bean me up salad
by Gemini Adams
Whenever you can eat salads or steamed vegetables, these both have optimal nutrition content and have a high water content which will feed your body and keep you hydrated. Adding beans, to a salad seriously boosts the protein and fibre content; they are a vitamin-rich, inexpensive wonder-food. So don’t shove them to the back of the cupboard! Dried beans can take a while to cook, so use tinned beans as a convenient alternative, but look for brands which have low sodium content and wash them well before you use them.
Serves 2 – 4
Preparation Time: 5 mins
Cooking Time: 8 mins
Top Tip! Prepare extra Bean salad to serve as an entrée for your evening meal or for lunch tomorrow!
200g punnet of cherry tomatoes
2 small courgettes
1 tin of three beans (eg. chick peas, butter beans, black-eye beans)
100g alfalfa sprouts
Packet of mixed salad leaves
1 tbsp of olive oil
Garnish/Seasoning – Mixed Herbs, Black Pepper & Vinaigrette
- Wash the salad leaves, sprouts, courgette, beans and tomatoes in a sieve.
- Slice the courgettes thinly and cut the tomatoes in half.
- Heat the olive oil in a wok or frying pan. Sauté the courgettes over a medium heat.
- Arrange the salad leaves in a serving bowl and add the sprouts.
- Pour the beans over the salad leaves.
- Scatter the tomatoes and courgettes over the salad.
- Sprinkle the herbs and ground black pepper over the salad and serve.