Bean and onion salad
A change from the typical three bean salad with no added sugar, yet so tasty.
Ready in
50 minsServing size
Serves 6Ingredients
- 200 g green beans, cut into 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 or more butter beans, drained
- ½ tsp (2,5 ml) salt
- lemon juice and black pepper to taste
- 2 ripe 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 roasted fish or chicken. It’s delicious as a starch with a braai. Fill your plate with veggies of your choice and another salad. Another small portion of starch could also be enjoyed.
Tip
- Any tinned beans of your choice will be delicious in this salad.
Nutritional information per portion
Energy
724 kJ
Protein
8,7 g
Fat
3,2 g
Carbohydrates
18,9 g
Salt
0,4 g
How to cook green veggies video
Beans 101
Know your beans ...
This recipe is from Cooking from the heart, 3rd edition: Diabetes
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