Prep & Cooking Time: 45 minutes + 12 hours to soak the dried beans (if applicable!)
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, protein, fibre, iron, magnesium, manganese, potassium, and is low in salt, sugar and saturated fats!
Here’s a salad we made two months ago! Nothing really says you desire sunnier weather and a warmer climate more than preparing a colourful salad bowl named after a hot country! Luckily at the moment the SE of England has been blessed with plenty of sunshine and blue skies…let’s hope it lasts!
Let’s sum this recipe up in three words: simple, vibrant and delicious! Give our recipe a go or use it as a guide to create your perfect (wish it were summer!) salad! Keep it vegan or add some grated low-fat cheese! 🙂
150g Cooked black turtle beans
150g Cooked brown long-grain rice
30g Frozen sweet corn kernels
30g Iceberg lettuce
1/2 Fresh red chilli
40g Cherry tomatoes
4 Jalapeno slices (in brine or fresh)
5 Black olives (in brine)
Wedge of lime
1. Cook your pre-soaked beans (approx. 75g dried) according to the packet instructions (if applicable). Otherwise open, drain and rinse a tinned variety (heat if desired).
2. Cook the rice according to the packet instructions. NB: Approx 75g (dried).
3. Wash the kale. Place the kale and sweetcorn into a steamer pot with some cold water. Bring to the boil. Reduce to a simmer. Steam for 3-5 minutes or until tender. Drain.
4. Meanwhile, wash, peel, trim the ends and then grate the carrot.
5. Wash, dry and shred the lettuce.
6. Wash, remove the stem, de-seed (if preferred) and chop the chilli into thin slices.
7. Wash and remove the stem from both the radish and tomatoes; slice the radish.
8. Peel, remove the stone and slice the avocado.
9. Drain the jalapeño’s and olives (rinse if preferred).
10. Assemble the salad in any which way you please…or try our method! Place the lettuce into the centre of a large serving bowl. Layer the avocado over the lettuce. Place the kale, jalapeño’s, beans, carrot, tomatoes, corn, radish, olives, rice and nuts around the lettuce/avocado. Garnish the rice with the chilli. Lightly season the salad (if desired) or just dress it with a squeeze of lime juice!
- Fancy something a little fruitier?! Consider adding some whole fruit or a fruit-based salsa; try mango, papaya, guava, prickly pear, pomegranate, or mamey!
- Omit the rice and add a few more beans, vegetables and salsa instead! Use your ‘altered salad bowl recipe’ as a sharing platter for flat breads or a few plain tortilla chips (just make sure to eat them mindfully!)…or try stuffing it into some wholemeal tortilla wraps!
- Swap the avocado for some homemade guacamole.