Salads

Keep ’em keen bean salad

Author: Healthy Food Guide reader recipe

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Serves: 4 (serves 4-6 as a side salad)

Time to make: 12 mins , plus 1 hr standing

Ingredients

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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

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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)

Calories 188 cal

Kilojoules 785 kJ

Protein 15 g

Total fat 1.1 g

Saturated fat 0.1 g

Carbohydrates 29.6 g

Sugar 5.6 g

Dietary fibre 11.5 g

Sodium 35 mg

Calcium 80 mg

Iron 4.3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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