101 SALADS: Three Bean Salad
- Dt. Rawan
- Dec 12, 2022
- 2 min read
Updated: Dec 21, 2022
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**the following recipes serves 4 people.
High nutrients recipe. Perfect snack for athletes & teenagers
Ingredients
320g fine beans, ends trimmed and halved if large
4 carrots (320g), cut into slim batons
2 red onions, halved and sliced
400g can cannellini beans, drained
400g can red kidney beans, drained
320g mixed colour baby tomatoes (ours were red, yellow and orange), halved
15g basil leaves, roughly torn
120g vegetarian mozzarella, cut into cubes
2 tbsp extra virgin olive oil
1-2 tbsp balsamic vinegar
2 garlic cloves, finely chopped
½-1 tsp dried oregano
1 tsp dried English mustard powder
15 pitted Kalamata olives (about 45g), sliced
½ tsp lemon zest and 2 tbsp juice
Preparations:
First, boil or steam the green beans and carrots for 8-10 mins until just tender.
Next, put the sliced onions in a bowl and pour over boiling water until just covered.
Meanwhile, make the dressing. Mix all the ingredients together in a large bowl.
Next, tip the cooked beans and carrots into the dressing along with the drained onions, canned beans and tomatoes, toss well, then add the basil and toss again.
Serve scattered with the mozzarella and a grinding of black pepper, if you like. Will keep chilled for up to three days.
Why is it healthy?
Beans are known to be a good source of high quality protien, and high fiber content. It also helps us feel satiety for a long time.
Different ideas to prepare a similar dish:
We can replace cannellini beans with cheakpeas.
We can also use tofu instead of cheese
It is always fun to cook healthy recipes as long as we keep our plates full of different colours!
** keep in mind: the more colourful our snack is, the more it is filled with Anti-oxidants!
recipe inspiration:
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