Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
Bean and onion salad
Ready in 50 minutes
Carb key: less than 30 g carbs per portion
Starchy side dish
A change from the typical three bean salad with no added sugar.
200 g green beans, cut into thirds
1 tbsp (15 ml) olive or canola oil
2 onions, quartered and thinly sliced
2 tbsp (30 ml) red wine vinegar
¼ cup (60 ml) water
1 tsp (5 ml) dried thyme
2 tbsp (30 ml) tomato paste
1 x 410 g tin butter beans or red kidney beans, drained
1 x 410 g tin four bean mix or more butter beans, drained
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
2 ripe tomatoes, cubed
handful lettuce leaves
- Pour boiling water over green beans and allow to stand until cooked, but still crispy. Drain and rinse with cold water. Repeat if necessary and allow to cool.
- Heat oil in a large frying pan and fry onions, very slowly until golden and caramelised. If they brown too fast before softening, add a little water and allow it to cook out and fry again. The more golden and soft, the better the flavour.
- Reduce the heat and add vinegar, water and thyme and simmer for a few minutes. Add tomato paste and stir well. Stir in tinned beans, add salt and season with lemon juice and pepper. Allow to cool.
- Combine bean mixture with the green beans and tomatoes. Spoon over lettuce.
Serve with roasted fish or chicken. It’s delicious as a starch with a braai. Fill your plate with veggies of your choice and another salad. Another small portion of starch could also be enjoyed.
- Any tinned beans of your choice will be delicious in this salad.
Energy 724 kJ
Protein 8,7 g
Fat 3,2 g
Carbohydrates 18,9 g
Salt 0,4 g