CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Bean and onion salad

Serves 6

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.

Ingredients

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

Method

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Tip

  1. Any tinned beans of your choice will be delicious in this salad.

Nutritional information

 

Energy 724 kJ

Protein 8,7 g

Fat 3,2 g

Carbohydrates 18,9 g

Salt 0,4 g

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