Bean salad with lemon and parsley dressing

Bean salad with lemon and parsley dressing

By
From
Feel Good Food
Serves
4
Photographer
Chris Chen

I love bean salads – and this is a particular favourite. This dish is a wholesome meal loaded with protein and made light and digestible with vegetables and a citrus dressing. I often can’t wait for the beans to cool down so I end up eating them warm. Feel free to take a shortcut and use some organic canned beans, or substitute with other beans or legumes, such as chickpeas.

Ingredients

Quantity Ingredient
1 cup dried cannellini beans, soaked overnight in enough water to cover with a 3 cm piece of kombu
1 red capsicum
1/2 carrot, diced
200g fresh peas

Dressing

Quantity Ingredient
1/3 cup extra virgin olive oil
3 tablespoons lemon juice
1 tablespoon rice vinegar
1 garlic clove, crushed
1 teaspoon dijon mustard
1/2 cup flat-leaf parsley, roughly chopped
1 lemon, zested
1/4 teaspoon sea salt

Method

  1. Drain the cannellini beans and kombu and add to a heavy-based saucepan with enough water to cover. Bring to the boil, uncovered, and simmer for 30–40 minutes, or until tender. Drain and transfer to a large serving bowl.
  2. Meanwhile, preheat the oven to 200°C and roast the capsicum for 5–10 minutes, or until the skin is black and blistered. Transfer to a plastic bag and allow to sweat for 30 minutes before removing and discarding the skin and seeds. Chop the flesh into 1 cm cubes and add to the bowl.
  3. Blanch the carrot and peas separately in boiling water until just cooked. Refresh under cold running water and add to the bowl with the beans and capsicum.
  4. To make the dressing, purée all the dressing ingredients in a food processor until smooth. Mix the dressing through the bean mixture and serve.
Tags:
healthy
wholefoods
diet
low-fat
low fat
SBS
simple
easy
weeknight
midweek
mid-week
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