rainbow-bean-salad

Rainbow Bean Salad

AN AMBASSADOR RECIPE

A wonderful recipe by our foodie ambassador Sammy Hamilton. Check out her page for more posts.

 

This colourful and nutritional bean salad is the perfect accompaniment to your BBQ’s this summer. As well as being a great addition to an al fresco spread, this works well as a light lunch when topped with some salmon or grilled chicken.

 

The beans at the heart of this dish are a good source of protein but most importantly are rich in minerals that are needed to regulate the body and blood pressure. Chard is a strong source of dietary fibre that’s easy to grow at home but can be substituted for spinach if you struggle to find it.

 

This recipe is designed to be pantry friendly, so if you don’t have pumpkin seeds, you can opt for walnuts or sunflower seeds instead. Swap black beans for kidney beans, rice noodles for brown rice, chickpeas for butter beans and soybeans for broad beans. These are simple swaps that also help you maintain the nutritional richness of the dish without compromising on flavour or colour.

While the seasoning appears to be slightly oriental, in this quantity it really helps to bring out the flavours of the key ingredients, resulting in a light and refreshing taste with plenty of depth.

 

Please note that all ambassador recipes have not been tested by an Honestly Healthy chef.[wpurp-searchable-recipe]Rainbow Bean Salad – – – [/wpurp-searchable-recipe]

Serves4-6
Cooks In15 to 20 Minutes
DifficultyEasy

Ingredients
MetricCupsCupsMetric

100g rice noodles/brown rice
1 tbsp olive oil
1 red onion, quartered and sliced
1 tsp garlic granules (optional)
1-2 tsp tamari
½ thumb ginger, grated
Cracked black pepper (to taste)
80g rainbow chard/spinach, whole leaf or chopped
½ green chilli, roughly chopped
2 garlic cloves, crushed
1 large tomato (vine ripened preferably), diced
½ cup soybeans
½ cup black beans/kidney beans
1 tbsp parsley, chopped
½ cup chickpeas
¼ lime juice
¾ cup sweetcorn
1 avocado (optional)
¼ cup pumpkin seeds

Method

  1. Cook rice noodles/brown rice as per packet instructions, drain and rinse with clean cold water and set aside in a serving bowl for the bean mix to top.
  2. Whilst the rice noodles/brown rice is cooling, in a large pan with a lid, add the olive oil, red onion, garlic granules (optional), tamari, ginger, pepper and rainbow chard/spinach, cook covered on a low-medium heat for 2-3 minutes*, this is to infuse the flavours into the leaves which should just begin to wilt.
  3. Bring to a low heat and add the lightly wilted leaves the green chilli, garlic, tomatoes, soybeans and black beans/kidney beans. Cook uncovered for 1-2 minutes. Keep moving to ensure all the flavours enrobe the beans.
  4. Take the pan off the heat and mix in the parsley, chickpeas, sweetcorn and lime juice. The residual heat will encourage the new aromas to infuse without diluting the flavour.
  5. Pour the bean and leaf mixture on top of the rice noodles/brown rice, and scatter with the avocado (optional) and pumpkin seeds.
  6. Drizzle with a little olive oil and serve.

 

* If using spinach, reduce covered cooking time to 1 minute.