Broad Bean, Red Onion and Caper Salad

Serves 2

About this recipe

Using beans as a base of a salad is a brilliant way of adding protein and fibre to a salad but also making it a little more satiating.  Broad beans are very affordable and a great alternative to chickpeas or lentils when making plant based dishes. They are great at taking on any other flavours you put with them – like in this salad that is made up of tomatoes, herbs and capers.

Studies have shown that it’s beneficial to be including as many different types of fruit, vegetables, beans and pulses into your diet as you can in order to optimize fibre intake and improve gut health. Eating with the seasons and making the most of the produce available at different times of the year is a great way of introducing this variety – and also getting you to try new things in the kitchen!

 

Photo Credit: Hope Pointing


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Ingredients
  • 1 Red onion, cut into 1cm chunks
  • 200g Broad beans, podded
  • 8 Cherry tomatoes, quartered
  • 1 Tbsp chopped fresh mint
  • 1 Tbsp chopped fresh dill
  • Juice of half a lemon
  • 2 Tbsp olive oil
  • ½ Tbsp Capers
  • Salt and pepper to taste
Instructions

Begin by lightly boiling the beans in a pan of salted boiling water, they should take around 3 minutes to cook. Once tender, remove from the heat, drain and then run under cold water to cool them down.

Next, prepare the onions and tomatoes and adding them to a mixing bowl along with the remaining ingredients. Add in the cooled beans and then give everything a good stir to combine all the flavours.

Taste for seasoning before adding salt and pepper as the capers can be quite salty.

Delicious as a side salad or maybe on some toasted sourdough.


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