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Carrot and Mung Bean Salad

 

A highly flavourful warm salad made with mung beans. Mung beans are a superfood rich in minerals such as magnesium, potassium, folic acid, zinc and iron. They are also an excellent source of protein and fibre.
22

Yield

4

servings

Prep

25

min

Cook

40

min

Ready

70

min

Trans-fat Free, High Fiber
 

Ingredients

140 grams mung beans
dried and green
¼ cup olive oil
plus extra for drizzling
1 teaspoon cumin seeds
1 teaspoon caraway seeds
1 teaspoon fennel seeds
2 tablespoons white wine vinegar
2 cloves garlic
peeled and crushed
½ teaspoon red chilis, dried
flakes
*
1 teaspoon sea salt
3 large carrots
peeled and cut into 1cm sticks
½ teaspoon xylito
*
1 bunch coriander
1 small bunch, fresh, chopped
*
1 each lemon
zest, grated
140 grams feta cheese
goat, preferably organic, broken into chunks

Directions

Bring a medium saucepan of water to a boil, add the beans and simmer for 20 to 25 minutes, until they are cooked but not mushy.

Drain well and transfer to a large bowl.

Separately, heat two tablespoons of oil in a small frying pan and add the seeds.

Cook on medium heat, stirring often, until they start to pop – about three minutes – then pour the seeds along with the oil over the beans.

Add the vinegar, garlic, chilli and half a teaspoon of salt.

While the beans are cooking, lay the carrots in a sauté pan large enough for them to form a shallow layer on the bottom.

Pour about 150ml water over the carrots – enough to just cover the vegetables– plus two tablespoons of oil and half a teaspoon each of xylitol and salt.

Bring to a boil and keep on a high heat for eight minutes, by which time the water should have evaporated and the carrots become slightly caramelised but still crunchy.

Drain some liquid, if needed.

Add the carrots to the bean bowl, along with the coriander, and stir gently.

Transfer to a serving bowl, sprinkle with lemon zest and feta and drizzle with olive oil.

Note: Adapted from a recipe by Yotam Ottolenghi.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 164g (5.8 oz)
Amount per Serving
Calories 36854% of calories from fat
 % Daily Value *
Total Fat 22g 34%
Saturated Fat 7g 36%
Trans Fat 0g
Cholesterol 31mg 10%
Sodium 1034mg 43%
Total Carbohydrate 10g 10%
Dietary Fiber 9g 34%
Sugars g
Protein 30g
Vitamin A 185% Vitamin C 17%
Calcium 26% Iron 21%
* based on a 2,000 calorie diet How is this calculated?

 

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