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BEAN & ONION SALAD (6 portions)

A change from the typical three bean salad with no added sugar.

200 g green beans, cut in 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, drained or more butter beans
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
2 tomatoes, cubed handful lettuce leaves

  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.
  5. Serve with grilled or roasted fish or chicken. It’s delicious as a starch with a braai. Fill your plate with veggies of your choice and salad. Another small portion of starch could also be enjoyed.



Source and image: Cooking from the Heart 3 - a collaboration between the Heart and Stroke Foundation SA and Pharma Dynamics


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