Recipes Details

Bean & Onion Salad

15/11/2017

Ingredients

• 200 g green beans, cut in thirds
• 1 tbsp (15 ml) olive or canola oil
• 2 onions, quartered and thinly sliced
• 2 tbsp (30 ml) red wine vinegar
• ¼ cup (60 ml) water
• 1 tsp (5 ml) dried thyme
• 2 tbsp (30 ml) tomato paste
• 1 x 410 g tin butter beans or red kidney beans, drained
• 1 x 410 g tin four bean mix, drained or more butter beans
• ½ tsp (2,5 ml) salt
• lemon juice and black pepper to taste
• 2 tomatoes, cubed handful lettuce leaves

Method

Pour boiling water over green beans and allow to stand until cooked, but still crispy. Drain and rinse with cold water. Repeat if necessary and allow to cool.

Heat oil in a large frying pan and fry onions, very slowly until golden and caramelised. If they brown too fast before softening, add a little water and allow it to cook out and fry again. The more golden and soft, the better the flavour.

Reduce the heat and add vinegar, water and thyme and simmer for a few minutes. Add tomato paste and stir well. Stir in tinned beans, add salt and season with lemon juice and pepper. Allow to cool.

Combine bean mixture with the green beans and tomatoes. Spoon over lettuce.

Serve with grilled or roasted fish or chicken. It’s delicious as a starch with a braai. Fill your plate with veggies of your choice and salad. Another small portion of starch could also be enjoyed.

Notes

NUTRITIONAL INFO PER PORTION:

Energy 724 kj

Protein 8,7 g

Fat 3,2 g

Carbohydrates 18,9 g

Salt 0,4 g

Any tinned beans of your choice will be delicious in this salad.