Spicy Bean Salad

Mercedes Aspland
By Mercedes Aspland / July 14, 2013

With us being in the middle of a heatwave in the UK it is the perfect time to live off salad and this one is a great choice as a main meal or as an accompaniment to another dish. I mainly cook just for me and my mum and as she has temporal lobe epilepsy I work quite hard to make sure she has good quality nutritious meals. It is great for me as well and I love thinking of new things to make and the summer season gives me a change to eat more raw food than I normally would. This bean salad is great as it is a good source of protein and carbohydrate but is a Low GL dish and so will not have a significant effect on your blood sugar. There is a slight kick to it but you can always adjust this to your own tastes. The best thing about this recipe though is that it is quick and easy to put together making it a great choice for people with busy lives.

Spicy Bean Salad
Serves 4 as a starter/side or 2 as a main

Salad Ingredients
1 400g tin of mixed beans
1 large plum tomato diced
5cm/2in piece of cucumber diced
1/2 a green pepper diced
1/2 a small red onion chopped
A small bunch of fresh coriander/and or parsley finely chopped (save a few leaves for serving)

Dressing Ingredients
2 tbsp Olive Oil
2 tbsp Apple cider vinegar
1/2 tsp Harissa paste
1/2 tsp cumin seeds
salt and pepper to taste

Method
Mix all salad ingredients together in a bowl. Lightly crush cumin seeds with the back of a knife and place them in a sealed container with oil, vinegar and Harissa paste. Shake well to mix and pour over salad. Taste and season with salt and pepper to taste.

This salad can be made in advance and kept in a sealed container in the fridge.

About the author

Mercedes Aspland

Mercedes is a Yoga Sports Coach with experiences working with athletes from many disciplines and experience levels. She is keen to spread the word of how valuable yoga is to sport. With additional qualifications in nutrition she also shares a number of recipes and nutritional advice to keep you fuelled while training.

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