• Cath

Spicy 3 bean salad

Updated: Feb 22, 2019



This recipe uses legumes that are easy to digest (I developed it to comply with the specific carbohydrate diet that I followed as part of a college assignment). They are a great source of fibre, and protein. Haricot beans (also known as navy beans) are the ones that are used to make baked beans.


They are high in folate and manganese. Kidney beans are a good source of folate and molybdenum, and green beans provide a good source of carotenoids that is comparable to carrots and tomatoes.


This makes a lovely side dish.


Ingredients


  • 1 tin of haricot beans

  • 1 box of red kidney beans

  • 1 packet of fresh green beans

  • 2 onions

  • 2 chillies

  • 5 or 6 cloves garlic

  • 1 teaspoon paprika

  • 1 teaspoon cumin

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon black pepper

  • 1/2 teaspoon salt

  • 3 tablespoons apple cider vinegar

  • 1 teaspoon of honey

  • 3 tablespoons fresh coriander

  • 2 tablespoons olive oil



Directions


  1. Put your olive oil into a pan and gently sauté the onions for a few minutes until softened.

  2. Add the garlic, chillies, paprika, cumin, black pepper and turmeric, and stir and cook for another minute.

  3. Blanch the green beans in boiling water to parboil for two minutes.

  4. Drain and rinse the haricot beans and kidney beans.

  5. Add them into the pan along with the blanched green beans.

  6. Cook the beans in the pan for a few minutes.

  7. Add the apple cider vinegar and salt and continue to cook for a few more minutes.

  8. Add the honey, stir, and check the seasoning.

  9. Garnish with fresh coriander.



I like chillies, so I left the seeds in my chillies to give it that zing. However if you prefer yours without the heat, then just remove the seeds from the chillies before hand.

©2018 by True Zest Kitchen.