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Cauliflower and Red Bean Salad with Feta Cheese

4 Reviews
100% would make this recipe again

This colourful salad is an excellent source of fibre. Half of the cauliflower may be replaced by broccoli, for extra colour.

Preparation : 15 min Cooking : 10 min Standing : 1 h
340 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

4 cups cauliflower, cut into florets 600 g
1/2 cup green/snap beans, cut into pieces 50 g
2 green onions/scallions, thinly sliced
2 cups red beans (canned), drained and rinsed 500 mL
100 g feta cheese, light, crumbled
1/3 cup extra virgin olive oil 85 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
1/4 tsp balsamic vinegar 1.25 mL
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the cauliflower: Cut it into equal-size florets, then blanch them in a pot of salted boiling water until they are crisp-tender, about 5-6 min.
  2. Prepare the green beans: Cut them into pieces, then blanch them in another pot of salted boiling water until they are crisp-tender, about 7-8 min. Drain the vegetables well then let them cool down a few minutes.
  3. Meanwhile, pour the oil, lemon juice, and balsamic vinegar into a salad bowl, then beat, using a fork, until the vinaigrette is emulsified. Add the cooked vegetables, green onions, and red beans. Crumble the feta cheese then add it to the bowl and toss well
  4. Chill in the refrigerator for about 1 h. Adjust the seasoning then serve.

Nutrition Facts Table

per 1 Serving (290g)

Amount

% Daily Value

Calories

340

Fat

23 g

36 %

Saturated 4.8 g
+ Trans 0.1 g

24 %

Cholesterol

10 mg

Sodium

700 mg

29 %

Carbohydrate

23 g

8 %

Fibre

8 g

34 %

Sugars

4 g

Protein

13 g

Vitamin A

7 %

Vitamin C

116 %

Calcium

14 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Zinc
Good source of  :
Magnesium, Manganese, Vitamin B6
Excellent source of  :
Fibre, Folacin, Potassium, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 1
Meat and Alternatives 1
Fats 4 ½

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Cheese | Beans/Legumes | Salads | Lunch box | Vegetarian | Halal | Kosher | High Fibre | Picnic