Cauliflower and Red Bean Salad

2 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.

This recipe is incompatible with your food profile

Preparation : 15 min Cooking : 10 min Standing : 1 h
290 calories/serving

Ingredients

4 cups cauliflower, cut into florets 1.4 lb
1/2 cup green/snap beans, cut into pieces 1.8 oz
2 green onions/scallions, thinly sliced
2 cups red beans (canned), drained and rinsed 16.7 fl.oz
1/3 cup extra virgin olive oil 2.9 fl.oz
2 tbsp lemon juice, freshly squeezed 3/4 lemon
1/4 tsp balsamic vinegar 0.1 fl.oz
1 pinch 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 (270 g)

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

Net Carbs

15 g

Protein

8 g

Vitamin A

4 %

Vitamin C

116 %

Calcium

6 %

Iron

14 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.