FreeFrom Vigorous Bean Salad
Dairy, wheat, gluten, egg, corn, soya, nightshade & nut free
Dressing the beans when they are warm allows them to really absorb the flavours of the dressing.
1 x 400g tin / 14oz can each of butter, aduki, haricot and flageolet beans
4 cloves garlic (optional)
1-2 tbsp dried sea vegetables
6 spring onions (scallions), trimmed and cut small
400g tin / 14oz can artichoke hearts, drained,
2 large handfuls parsley, chopped fairly roughly
sea salt and freshly ground black pepper
4-6 tbsp oil
Open and drain most of the liquid out of the tins
of beans. Mix them well in a large bowl.
Peel the garlic, if you are using it, slice the cloves finely and mix them into the beans.
Heat the beans gently in a microwave or over a low heat until they are about blood temperature then remove from the heat.
Mix in the dried sea vegetables, spring onions (scallions), artichoke hearts and parsley, season generously and dress with the lemon juice and oil to taste. Leave to cool to room temperature to serve.
Serves 6 - per portion
294cals - 16g protein
10g total fat - 1.5g sat / 7g mono / 1.5g poly
37g carbohydrate of which 6g sugar
13g fibre - 871mg sodium / 2.2g salt
Good Source of: Vitamin B6, iron, magnesium
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