Mixed Legume and Seaweed Salad

1 Reviews
100% would make this recipe again

Seaweed is a true concentrate of vitamins and minerals. They add a little crunchy texture and salty taste to this simple recipe.

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Ingredients

??? dried seaweed (Wakame type) ???
??? bean mix (canned), rinsed and drained ???
??? extra virgin olive oil ???
??? lemon juice, freshly squeezed ???
??? Parsley and Garlic Base ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? garlic, minced ???
??? green onions/scallions, thinly sliced ???

Method

  1. In a small cup, soak the seaweed in water for 5 min, then drain and coarsely chop. Drain and rinse the bean mix. Set aside.
  2. Meanwhile, pour the olive oil, lemon juice, and Parsley and Garlic base into a salad bowl. Add a little salt and pepper to taste, then whisk until the mixture is emulsified.
  3. Mince the garlic then add it to the bowl. Add the seaweed and green onions, then toss and serve.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

410

Fat

18 g

28 %

Saturated 2.4 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

610 mg

25 %

Carbohydrate

49 g

16 %

Fibre

13 g

52 %

Sugars

1 g

Net Carbs

36 g

Protein

15 g

Vitamin A

5 %

Vitamin C

20 %

Calcium

14 %

Iron

32 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin E, Vitamin K
Good source of  :
Copper, Niacin, Phosphorus, Vitamin B6, Zinc
Source of  :
Calcium, Omega-3, Pantothenic Acid, Selenium, Vitamin A, Vitamin B2, Vitamin C
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables 0
Meat and Alternatives 2
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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  • 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

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