Of all of the salad recipes I’ve prepped for this post, I truly believe this minty bean salad recipe is the most versatile. If you use canned beans, they can be eaten straight from the tin, so you can eat this cold with very little prep. And if you want it hot, it will take less than 10 minutes. It would make a refreshing side dish, or can be padded out with extra leaf and greens to make a full meal serving. Eat it hot or cold, straight away or prep in advance. Easy, versatile, healthy and super quick.
As I was thinking of this salad as more of a side dish, this one doesn’t contain a source of healthy fats, unlike the others. However, you could easily swap the toasted buckwheat for seeds or nuts if you wanted to add some fats to this dish.
Nutritional Information
As this recipe contains two kinds of beans, it contains a decent amount of protein. It’s very low fat and nutrient dense. I wasn’t sure what to include as a serving size here. As it can be a main or a side, I didn’t want to guess servings. I’ve gone with four servings per full recipe for the nutritional information, which would probably be the equivalent of a lunch serving.
A quarter of this recipe contains over 100% of the RDA of vitamin K. It also contains over 70% of vitamin C and 50% vitamin A. This sized serving also provides 10g protein and 9g fibre.
Minty Bean Salad Recipe
A quick and easy summer recipe, great as a side dish, lunch or dinner. Zesty dressing with a buckwheat groat crunch.
This recipe is gluten free, dairy free, vegan and nut free. It does contain soy.
Minty Bean Salad Recipe
A quick and easy summer recipe, great as a side dish, lunch or dinner. Zesty dressing with a buckwheat groat crunch.
Ingredients
- 1 can haricot beans
- 1 can black beans
- 50 g fresh mint
- 80 g rocket optional
- 1 tbsp tamari
- Juice ½ a lime
- Tsp sunflower oil or fry spray
- 200 g tenderstem broccoli chopped into small chunks
- ½ tsp chilli powder
- 30 g buckwheat groats
Instructions
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If serving hot, transfer the beans and water from the tin/ carton to a small saucepan on medium heat for 4-5 minutes. Do not allow to boil. Once warmed, drain the beans and stir in the fresh mint and lime juice. If serving cold, drain and rinse the beans and transfer to a bowl, then stir in the mint and lime juice.
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While the beans are warming up, heat a large frying pan or wok and heat the oil/ fry spray. Add the broccoli and cook for 4-5 minutes until cooked but slightly crunchy. Stir in the tamari, then add the beans to the broccoli pan and stir to combine. Remove from the heat and set aside.
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In a small frying pan, add the buckwheat groats for 2-3 minutes on a medium-high heat. Add the chilli powder and toss the pan to fully coat the buckwheat then remove from the heat.
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If serving with the rocket, add the rocket to bowls/ plates, then evenly distribute the bean/ broccoli mix. Sprinkle with buckwheat groats before serving.
Serve and enjoy!
Do you think you’d serve this bean salad recipe hot or cold, side or main?
Until next time,
Sophie
Another I’ve never had, but looks really good for you, will need to try it!! x