Four Bean Salad

This quick budget recipe is proof healthy eating doesn’t need to be expensive. The star ingredient? Canned four bean mix! Not only does it provide low GI carbohydrates and protein to make this a satisfying salad, it also boosts the plant diversity of the dish for a happy healthy gut. The more plant types in your diet, the more diverse and strong your gut bug community becomes. Not bad for 80 cents a can!


Serves 4

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Ingredients: 

  • 2x 400g canned four bean mix 

  • 1 red capsicum

  • 1 lebanese cucumber

  • 1 cup cherry tomatoes

  • 1 red onion

  • 4 cups baby spinach leaves

  • 4 tbsp extra virgin olive oil

  • 2 tbsp white wine vinegar

  • 1 tsp whole grain mustard

  • Optional fresh herbs to taste (e.g. coriander, parsley, mint)

Method:

  1. Drain and rinse the four bean mix under cold water, then place in a salad bowl.

  2. Dice capsicums, cucumber, tomato and onion finely, then combine with the beans.

  3. Make the salad dressing by whisking the extra virgin olive oil, white wine vinegar and whole grain mustard. Pour over salad, stir and season with pepper. Toss through the fresh herbs if using.

  4. Leave in the fridge to chill before serving.

RecipesMichelle Theodosilow gi