Red kidney beans, which are part of the legume family, are one of the healthiest foods a person can eat. They’re very low in fat, cholesterol-free and they’re a good source of protein. This is especially good news for vegetarians, but it doesn’t mean meat-eaters can’t enjoy them too!
Take a look at Heleen Meyer’s red kidney bean salad. It’s perfect as lunch for work, as a side dish at a braai, or with roasted chicken. Plus, the combination of fibre and protein in the beans keeps you feeling full and satisfied until your next meal.
Dressing
60 ml (¼ cup) avocado or olive oil
30 ml (2 tbsp) lemon juice
15 ml (1 tbsp) red wine vinegar
5 ml (1 tsp) ground cumin
2,5 ml (½ tsp) ground coriander
30 ml (2 tbsp) each chopped fresh mint and coriander
pinch of salt and black pepper
Salad
1 x 410 g tin red kidney beans, drained
½ cucumber, cubed
150 g baby tomatoes, halved or quartered
250 ml (1 cup) frozen corn, rinsed
2 spring onions, thinly sliced
1 slice feta cheese, cubed
30 fresh coriander leaves, shredded
30 fresh mint leaves, shredded
Directions
1. Dressing: Mix all the ingredients together in a bowl or jug and season to taste.
2. Salad: In a large bowl, mix all the salad ingredients, except the herbs.
3. Toss herbs into the salad just before serving and pour over half the dressing. Mix well and serve immediately with the remaining dressing.
Tip
1. Add 1 avocado, thickly sliced to the salad. Avocados have a very low GI and are packed with goodness, making them an ideal salad ingredient.
(Recipe: Food Consultant, Heleen Meyer)