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Three bean salad with spices


Serves: 4-6 as a light lunch
timePrep time: 25 mins
timeTotal time:
Three bean salad with spices
Recipe photograph by Maja Smend

Three bean salad with spices

Magic up this filling and inexpensive three-bean salad with roasted spices, a bit of veg and a tangy vinaigrette. You can use any type of tinned beans or pulses

Serves: 4-6 as a light lunch
timePrep time: 25 mins
timeTotal time:

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Nutritional information (per serving)
Calories
342Kcal
Fat
19gr
Saturates
3gr
Carbs
23gr
Sugars
6gr
Fibre
16gr
Protein
11gr
Salt
0gr

Michael Davies

Michael Davies

Michael Davies is the chef trainer for Hotel School, a charity teaching homeless and vulnerable individuals the skills they need to work in the hospitality sector. He began his career at the French Culinary Institute in New York, then worked in restaurants and as a food stylist for magazine alongside teaching. He later set up a social enterprise called Cookability and volunteered at homeless charity The Passage before joining Hotel School.
See more of Michael Davies ’s recipes
Michael Davies

Michael Davies

Michael Davies is the chef trainer for Hotel School, a charity teaching homeless and vulnerable individuals the skills they need to work in the hospitality sector. He began his career at the French Culinary Institute in New York, then worked in restaurants and as a food stylist for magazine alongside teaching. He later set up a social enterprise called Cookability and volunteered at homeless charity The Passage before joining Hotel School.
See more of Michael Davies ’s recipes

Ingredients

  • 300g fresh (or frozen and thawed) green beans
  • 1½ tsp cumin seeds
  • 2 tbsp coriander seeds
  • 1 x 400g tin butter beans, rinsed and drained
  • 1 x 400g tin aduki beans, rinsed and drained
  • 1 small red onion, finely sliced
  • 2 ripe tomatoes, cut into small dice
  • ½ x 30g pack parsley, stems and leaves chopped
  • handful of mint leaves (or basil leaves)
  • 6 tbsp extra-virgin olive oil
  • 1 tbsp red wine vinegar
  • wholewheat pitta or seeded baguette, to serve - use gluten-free bread, if required

Step by step

Get ahead
Leftovers will keep in an airtight container in the fridge until the following day.
  1. Trim the ends of the green beans and cook in plenty of salted boiling water until tender-crisp – around 3-4 minutes. Drain the beans and rinse with cold water, then chop into shorter lengths.
  2. Toast the cumin and coriander seeds in a dry frying pan over a medium heat, swirling the pan regularly until the seeds are lightly toasted – around 1-2 minutes. Crush the spices using a pestle and mortar until quite finely ground.
  3. Combine the green beans and drained pulses in a large mixing bowl. Add the toasted spices, red onion, tomatoes and herbs. Toss briefly to combine. Add the olive oil and vinegar, season with black pepper and a few good pinches of salt to taste, and toss well.
  4. Leave the salad to sit for 10-20 minutes. Toss it again and serve with warm wholewheat pitta bread or a seeded baguette, if you like.
     

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