Written by Megan Lee, Registered Dietician, 22 April 2024
For those that prefer a heartier, less leafy salad - this is for you! With the warmer days coming to an end, I thought I would share one of my favourite salad recipes for you to make before winter officially rolls in.
What I love about this salad:
It’s substantial while still being refreshing with its crunchy veggies and sweet and sour vinaigrette.
It contains a variety of legumes which provide an additional kick of protein and fiber.
The combination of greens and purples is so visually appealing.
It can be a balanced meal on its own as it contains protein and starch from the beans, a few different vegetables, and healthy fats from the olive oil. If making this salad as a main meal, you may want to increase the tinned beans portion to provide you with a bit more protein and starch. This will make the salad more sustaining and leave you feeling satisfied for longer.
Ingredients (Serves 3-4)
Salad:
1 tin four bean mix, rinsed and drained
A large handful green beans, steamed slightly and chopped into 2cm pieces
1/2 a cucumber, diced
1 green bell pepper, diced
1/3 a red onion, finely diced
A few sprigs of parsley, finely chopped
Vinaigrette:
3 tablespoons extra virgin olive oil
6 tablespoons lemon juice or white vinegar
1 teaspoon mustard of choice
2 teaspoons sugar
Crack of salt
Pepper to your liking
Instructions:
Combine the salad ingredients into a medium sized bowl.
Prepare the salad dressing in a small bowl, stirring until the sugar has dissolved.
Pout the dressing over the salad and toss.
Place the salad in the fridge for a few hours to allow the red onions to pickle and the flavours to develop.
Toss the salad every hour or so to mix in the dressing that pools at the bottom of the bowl.
Serve and enjoy!
For personalised guidance on making nutritious and satisfying food choices that suit your individual needs, book a consultation here: https://www.gabimeltzerdietician.com/book-online.