This is one of my absolute favourite salads and it really came into creation when I came across about half a dozen tins of mixed beans in my cupboard and was puzzling over how to use them up!!
I decided to add them, along with a whole load of leftover salad leaves, herbs and salad veggies to make this super easy, and highly nutritious salad. It is perfect on its own, but I like to use it as a side to a main dish such as salmon or chicken.
I have added an ingredients list is below, but quite honestly you can use anything you have in your salad drawer or experiment with your favourite ingredients.
What makes this salad so fresh and special is the masses of fragrant herbs and a delicious extra virgin olive oil dressing. It is packed with protein, dietary fibre, vitamins, minerals and lots and lots of anti-oxidants which all help to boost our immune system.
Mixed beans and pulses such as kidney beans, chickpeas, haricot and butter beans, soya beans or lentils or couscous are all a great source of plant based protein and we should try and incorporate them into our diet frequently They are also a good source of dietary fibre and help to promote a healthy gut.
Importantly, if you aren’t getting protein from fish, meat or dairy products, plant based proteins such as the beans and pulses should be included into a vegetarian or vegan diet to ensure optimal nutrition.
Salad leaves and salad veggies such as cucumber, celery, tomatoes, peppers, spring onions and red onions are all low in calorie and contain lots of macro and micro nutrients. So your salad is high in vitamins, particularly A and C, essential minerals, fibre, some low GI carbs and lots of anti-oxidants. So as well as being good for your health, they add a lovely colour and texture and also a bit of a crunch!!
Salad Dressings made with extra-virgin olive oil are not only fantastic at bringing out all of the wonderful flavours of your salad, but extra-virgin olive oil is high in antioxidants and healthy fats which help to lower cholesterol.
I hope you enjoy your own version of Herby Bean Salad and I would love you to send me some of your variations
Herby Bean Salad
INGREDIENTS
1 tin of mixed beans and pulses rinsed
Salad leaves
Cherry tomatoes, halved
Cucumber, sliced or quartered
Peppers (red, orange or yellow) chopped
Spring Onions sliced
Celery chopped
Mixed herbs, I used Parsley, Coriander, basil and Mint all at the same time!!
Other ingredients I like to experiment with
Sun-dried tomatoes, spinach leaves, olives, feta cheese, oregano, red onion, nuts and seeds.
EXTRA VIRGIN OLIVE OIL DRESSING
2 tbsp Extra Virgin Olive Oil
2 tbsp Red wine vinegar
1-2 tsp Dijon Mustard
1-2 tsp Runny Honey
Salt and Pepper
Whisk together and pour over salad just before serving to avoid a soggy salad 🙂
