As the summer temperatures go up, refreshing ingredients and bright flavours become more appealing. This bean salad combines grilled veggies with a herb-filled dressing to make a delicious plant-based bite.
Beans of all varieties are a great way to get in plant proteins and fibre, and are one of the most health-promoting foods out there. Adding some colourful veggies means that this dish is filled with micronutrients and polyphenols. All in all, it is good for the gut, good for the heart, and good for the taste buds!
Ingredients:
- 2 medium Zucchini
- 1 medium Mielie (AKA corn on the cob)
- 400 grams drained cannellini beans
- Half a cucumber, diced finely
- 1 large tomato, diced
- 15 large olives of your choice (green olives are ideal!)
Dressing Ingredients:
- Juice of 1 lemon
- 1 garlic clove
- 3 tablespoons olive oil
- Handful fresh basil/parsley/coriander
- Salt and pepper to taste
Method:
- Slice the zucchini into thick slices
- Place the zucchini slices and the mielie onto a heated grill/pan, cooking for a few minutes on each side. Turn them regularly to avoid burning them. (about 7 – 10 minutes)
- Once cooked, chop the zucchini into smaller pieces, and take the kernels of the mielie cob.
- Now combine the kernels, the zucchini, and the remaining ingredients in a bowl.
- To make the dressing: combine everything in a small bowl. You can blend this dressing, or simply dice the herbs up and keep them as is.
Suggestions:
- You can use kidney beans, black beans, butter beans, any beans!
- Add avocado, carrot ribbons, rocket leaves, or snap peas for extra veg!
- A tin of corn will work instead of a fresh mielie.
- You could cook the zucchini and mielie on the braai for a smoky flavour.