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Keep ’em keen bean salad
Salads
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Keep ’em keen bean salad

Serves: 4 (serves 4-6 as a side salad)
Time to make: 12 mins , plus 1 hr standing

Ingredients

  • 2 x 400g cans cannellini (white) beans, rinsed and drained
  • 3 large ripe tomatoes, diced
  • 3 sticks celery, diced
  • 1 large avocado, diced
  • 1 large red capsicum, diced
  • 4-5 tablespoons finely chopped parsley
  • Dressing
  • 3 tablespoons balsamic vinegar

  • Instructions

    1 Place beans in a salad bowl with tomatoes, celery, avocado, capsicum and parsley. Stir balsamic vinegar through salad.

    2 Leave to stand for half an hour or so for flavours to mingle.

    Recipe supplied by Healthy Food Guide reader, Cate Stuart (Wellington)

    Variations

    You could add cold, cooked chicken, smoked chicken, ham or even tuna to the mix to make a more substantial meal, or serve as a side dish with barbecued meat.

    HFG tip

    Cate says: “I’ve been trying to include more legumes/beans in the family menu lately. After a few experiments, I made up this recipe. It’s delicious!”

    Nutrition Info (per serve)

    • Kilojoules 785kJ

    • Calories 188cal

    • Protein 15g

    • Total fat 1.1g

    • –Saturated fat 0.1g

    • Carbohydrates 29.6g

    • –Sugars 5.6g

    • Dietary fibre 11.5g

    • Sodium 35mg

    • Calcium 80mg

    • Iron 4.3mg

    Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
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    Author: Healthy Food Guide reader recipe
    First published: Mar 2006

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