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Almost Instant Green Bean, Tomato & Fresh Herb Salad with Creamy Dressing with Optional Wholegrain Boost
This is a very fresh, simple salad and quite cheap as well as being a good source of protein. Make it with frozen broad beans or frozen green soya beans (edamame), both of which are good value and good sources of protein, especially the soya beans. Alternatively, try tinned flageolet beans.
This makes a good quality yet budget lunch - there are plenty of similar recipes like this, sold in small pots in supermarkets, M&S and other chains but they don't work out nearly so economically. Make it the night before, store in a plastic box and take it to work!
Fresh herbs: use whenever you can afford them. If the supermarket weeny packs seem a rip off, it's easy and very cheap to grown your own - or else find a good local greengrocer!
- 450g/1lb broad beans(frozen or fresh) or edamame
- 225g/8oz tomatoes – any sort
- Small bunch of rocket, washed and spun dry
- 1-2 tbsp chopped fresh herbs – eg fresh tarragon, flat-leafed parsley or coriander
- Optional extra: add cooked brown rice or quinoa for a healthy carb boost - from leftover home-cooked grains or a pouch, eg Merchant Gourmet, Sainsbury's, Aldi etc all sell at least one type of precooked wholegrains
- 3 tbsp plain vegan yoghurt, such as Alpro or Provamel
- 2 tbsp dairy-free milk (soya or rice, preferably)
- 1-2 tsp Dijon or wholegrain mustard, to taste
1. Lightly steam the broad beans for a few minutes until tender – or if very fresh, use raw. If using tinned flageolet beans, just drain and rinse.
2. Meanwhile, prep the vegetables. Chop the tomatoes into small pieces. Chop the rocket with scissors and do the same for the herbs or chop them fine with a knife.
4. Mix all ingredients together in a serving dish.
5. Make dressing by thoroughly mixing all three ingredients in a small bowl
5. Pour dressing over salad, stirring to coat everything well. Serve immediately.