Spiced Bean Salad Recipe

Beans livened up with a variety of herbs and flavourings, transform themselves in a high-fibre, low-fat salad with wide appeal.

Difficulty

Prep Time

20 minutes

Cooking Time

Serves

8-10

Print Recipe

Recipe Ingredients

410g can SPAR baked beans in tomato sauce
410g can SPAR Red kidney beans, drained
410g can SPAR chick peas, drained
1 can SPAR lentils in tomato puree and brine, drained
1 SPAR Freshline red onion, sliced into half rings
Handful of SPAR Freshline coriander, rinsed and roughly chopped

Vinaigrette dressing

60ml SPAR olive oil
30ml SPAR brown vinegar
10ml SPAR soy dipping sauce
5ml SPAR Freshline crushed garlic
5ml dried tarragon
10ml dried parsley (or 50ml fresh, finely chopped)
2ml SPAR Freshline crushed chilli (optional)

Recipe Method

Toss the drained beans, lentils, onion and coriander together.
Shake together all the ingredients for the dressing in a clean jar. Pour over the beans at least 20 minutes before serving to allow the flavours to develop. Serve when ready.

Hints & Tips

Typical Nutritional Information (ready-to-eat)	Per 100g	Per Serving 189g
Energy (kJ)	627	1693
Total protein (g)	6.7	12.7
Carbohydrate (g)	15.4	29.1
Total fat (g)	4	7.6
of which: Saturated Fat (g)	0.55	1.03
Trans Fat (g)	0	0
Mono-unsaturated Fat (g)	2.49	4.71
Polyunsaturated Fat (g)	0.64	1.20
Cholesterol (mg)	0	0
Dietary fibre (g)	6	11.34
Total Sodium (mg)	90	170.1

Copyright © SPAR. All rights reserved. Website by Codeo.co.za | Terms & Conditions