Black bean, coriander and orange salad
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admin
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last modified
Oct 31, 2008 10:43 AM
This is so tasty on its own with a dollop of plain Greek yoghurt, or as a side dish with grilled meat or fish.
Instructions
Step 1 Combine all ingredients in a bowl and chill, covered, for 1 hour.
Variation
Substitute the black beans and coriander with butter beans and parsley.
- Recipe by:
- Alison Robert
First published September 2005
Recipe Information
Portions: 2
Time to make: 10 minutes plus 1 hour chilling
Total cost of all ingredients: $8.45 / $4.23 per serve
- High fibre
- High iron
- Low fat
- Vegetarian
Ingredients
- 1 tablespoon extra virgin olive oil
- 400g can black beans, drained and rinsed
- 1 clove garlic, finely chopped
- 2 oranges, peeled and segmented
- 1 bunch fresh coriander, roughly chopped
- 1 shallot or small red onion, sliced thinly
- 1 small red or green chilli, finely chopped (optional)
- salt and pepper to taste
Nutrition Information
| per serve | |
|---|---|
| Energy |
1495
kJ
(361 Cals) |
| Protein | 19.9g |
| Fat - saturated |
10.9g
1.9g |
| Carbohydrates - sugars |
45.4g
17.8g |
| Dietary Fibre | 18.2g |
| Sodium | 300mg |
| Calcium | 115mg |
| Iron | 4.8mg |
| * NS: Not specified | |
HFG Tip
Dried beans are even more economical than canned ones. If you have the time, use dried beans: soak overnight and cook them in plenty of boiling water until they're soft (ie. you can mash them with a fork).
