I find vegetables and beans to be a pantry essential, because they are so versatile. I always have a good stock of these items either in a frozen, canned or fresh version. They are great for days you are not kitchen ready but want something nutritious, satisfying and quick.
You can cut up a bunch of raw or cooked vegetables , season it with oil and herbs to create a nutritious meal accompaniment or serve along side fish, eggs, cheese( mozzarella) or meat as a main course.
Beans on the other hand , is a nutritional power house . A good source of complex carbohydrate, protein, B vitamins, iron, potassium and fiber. Beans can be adapted in various ways, cooked in a tomato sauce, they make a good pizza base alternative check linkhttps://healthfulnonye.com/2018/08/06/black-eyed-beans-plantain-pizza/
Can be cooked as a pudding ( Moi-Moi) A west African dish made with black eyed beans and seasoned to perfection( future post) And can also be cooked plain and paired with bunch of vegetables to create a nutritious and satisfying meal, another way of switching up a boring salad.
Here in this recipe, I have combined 3 types of beans, the cannellini beans, the red and black beans with purple cabbage, cucumber, mixed peppers, red onions, and carpers with spiced extra virgin olive oil, added fruit for a touch of sweet and savoury and a dash of lemon juice to bring all the ingredients together. beautifully garnished with fresh herbs ( mint, parsley and basil) Incredibly refreshing!
I cooked up a pack of whole trio bean then halved it. feel free to use the canned version ( it’s easier)
This purple vegetable contains chlorogenic acid, a powerful antioxidant that destroys disease causing free radicals and also packed full of fiber. Any other cabbage or cruciferous vegetable will work well , I love a pop of colour on my plate . So, have used the purple cabbage. If you are anything like me you would be going for the pur.. ply( if there’s any word like that). The choice of sweetness can also be adapted to your preference, I used ripe kiwi, I would imagine raisins can be used instead.
The addition of capers to this salad is a no brainer and would strongly recommend , don’t miss it! You know that hit of lemon juice and salt and a vegetal touch? the things you’d want to add to any meal. You’ll get that and more by adding capers to this salad. There’s also no need for salt in this recipe, Carpers done the job! (Ace)
what if I don’t have capers?
That’s Ok! a pinch of sea salt , black pepper and lemon will be fine.
So, in a nutshell, this colourful bowl makes a nutritious main meal served with grilled salmon for a hit of omega 3 and additional protein source.
The salad has a burst of meditterenean flavours ( so refreshing) , rich in soluble fiber, which helps control blood cholesterol level. Research suggests that LDL ( bad cholesterol ) is reduced by 10% and this is obtained by consuming 10g of soluble fiber ( 1/2 -1.5 cup of beans) nearly equivalent to the mix of vegetables and beans in this recipe . great!
Finally, the balance of complex carbohydrate and protein in this recipe means steady source of energy supply( no spike in blood glucose) instead of the sudden energy surge that happens when you eat simple carbohydrate. So, will help you stay full for longer. My first hand experience with diabetes has shaped my food theory and I tend to make food choices based on how a particular food type whether in combination or on it’s own will impact my blood sugar and over all energy level. So half of the time I spend time studying about a particular food type before introducing it to my adventurous palate , hope you find this useful too.
happy reading! let’s put it together now!
-1 salmon fillet ( pan seared or grilled)
-1/2 Pack mixed beans ( boiled and drained) or a can of trio bean
-1 green pepper chopped
– 1 red bell pepper chopped.
-1/4 purple cabbage chopped
-1/2 cucumber diced
-1 red onions diced
-2 tbsp capers
-1tbsp each of chopped fresh parsley , mint & basil leaves.
Mix all ingredients and set aside then make the dressing🔽
-2 garlic cloves, minced
-1/2 tbsp Dijon mustard
squeeze of fresh lemon juice,
-1 ripe kiwi or fruit of choice( raisins) – -1tbsp extra virgin olive oil, and white or black pepper.
– Add dressing to the salad mixture, cover and fridge for a couple of mins to let all the ingredients come together.
-Then serve with salmon for extra punch of protein and omega 3 or on it’s own.