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Cauliflower and Red Bean Salad

1 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
290 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose 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
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. Toss well
  4. Chill in the refrigerator for about 1 h. Adjust the seasoning then serve.

Nutrition Facts Table

per 1 Serving (270g)

Amount

% Daily Value

Calories

290

Fat

20 g

31 %

Saturated 2.7 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

116 %

Calcium

6 %

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 : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
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
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 ½
Fats 4

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

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