Mixed Legume and Seaweed Salad

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0% 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.

Preparation : 15 min
410 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

12 g dried seaweed (Wakame type)
4 cups bean mix (canned), rinsed and drained 1 L
1/4 cup extra virgin olive oil 65 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
2 tbsp Parsley and Garlic Base 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 cloves garlic, minced
2 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 (210g)

Amount

% Daily Value

Calories

410

Fat

18 g

28 %

Saturated 2.4 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

630 mg

26 %

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 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

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

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

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