Cauliflower and Red Bean Salad

2 Reviews
100% would make this recipe again

This colourful salad is an excellent source of fibre. Half of the cauliflower may be replaced by broccoli, for extra colour.

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Ingredients

??? cauliflower, cut into florets ???
??? green/snap beans, cut into pieces ???
??? green onions/scallions, thinly sliced ???
??? red beans (canned), drained and rinsed ???
??? extra virgin olive oil ???
??? lemon juice, freshly squeezed ???
??? balsamic vinegar ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Method

  1. Prepare the cauliflower: Cut it into equal-size florets, then blanch them in a pot of salted boiling water until they are crisp-tender, about 5-6 min.
  2. Prepare the green beans: Cut them into pieces, then blanch them in another pot of salted boiling water until they are crisp-tender, about 7-8 min. Drain the vegetables well then let them cool down a few minutes.
  3. Meanwhile, pour the oil, lemon juice, and balsamic vinegar into a salad bowl, then beat, using a fork, until the vinaigrette is emulsified. Add the cooked vegetables, green onions, and red beans. Toss well
  4. Chill in the refrigerator for about 1 h. Adjust the seasoning then serve.

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

290

Fat

20 g

31 %

Saturated 2.7 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

220 mg

9 %

Carbohydrate

23 g

8 %

Fibre

8 g

34 %

Sugars

4 g

Net Carbs

15 g

Protein

8 g

Vitamin A

4 %

Vitamin C

116 %

Calcium

6 %

Iron

14 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Potassium, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Magnesium, Manganese, Vitamin B6
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 1
Meat and Alternatives ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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