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

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

  1. Toss the drained beans, lentils, onion and coriander together.
  2. 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