Cauliflower and Red Bean Salad

Cauliflower and Red Bean Salad

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

4 servings
Preparation 15 min
Cooking 10 min

Standing 1 h

290 calories per serving 


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   30 g
2 cups red beans (canned), drained and rinsed   500 mL
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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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. Toss well
  4. Chill in the refrigerator for about 1 h. Adjust the seasoning then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (270g)

Amount

% DV*

* DV = Daily Value

Calories

290

Fat

20 g

31 %

Saturated 2.5 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

220 mg

9 %

Carbohydrate

23 g

8 %

Fibre

8 g

34 %

Sugars

4 g

Protein

8 g

Vitamin A

4 %

Vitamin C

120 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Cheese | Vegetables | Lunch box | Salads | Halal | High Fibre | Kosher | Vegan | Vegetarian | Picnic

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