Vital Bean Salad with Crunchy Vegetables and Walnuts
Ingredients for 2 servings:
- 250g (8.8oz)beans
- 80g (2.8oz) radishes
- 200g (7.1oz) bell pepper
- 125g (4.4oz) tomatoes
- 50g (1.8oz) carrots
- 50g (1.8oz) walnuts
- 25g (0.9oz) arugula (rocket)
- 40g (2.8 tbsp) olive oil
- 15g (1tbsp) balsamic vinegar
- 1 tsp honey
- 1tsp mustard
- 1 pinch of salt
- Cook the beans in lightly salted water for 10–15 minutes until tender but still firm. Drain and rinse briefly with cold water for extra freshness.
- Wash the radishes, bell pepper, tomatoes, and carrots thoroughly. Slice the radishes into thin rounds, cut the bell pepper and tomatoes into bite-sized pieces, and slice the carrots into thin strips or slices.
- Coarsely chop the walnuts and add them to the salad. They add a pleasant crunch and a delicate nutty flavor.
- Prepare the dressing by mixing olive oil, mustard, honey, balsamic vinegar, and a pinch of salt until all ingredients are well combined into a creamy vinaigrette. Toss the salad with the dressing and serve fresh.
Sources:
Amir Gull, Gulzar Ahmad Nayik (2020). Antioxidants in Vegetables and Nuts - Properties and Health Benefits. (2020). Germany: Springer Nature Singapore.
Arballo, J., Amengual, J., & Erdman, J. W., Jr. (2021). Lycopene: A Critical Review of Digestion, Absorption, Metabolism, and Excretion. Antioxidants, 10(3), 342. Source
Basrowi, R. W., & Dilantika, C. (2021). Optimizing iron adequacy and absorption to prevent iron deficiency anemia: the role of combination of fortified iron and vitamin C. World Nutrition Journal, 5(S1), 33-39.
Bracht, D. m. P., Leitzmann, P. D. C. (2020). Klartext Ernährung: Die Antworten auf alle wichtigen Fragen - Wie Lebensmittel vorbeugen und heilen - von den Bestsellerautoren. Germany: Penguin Random House Verlagsgruppe GmbH.
Del Bo' C, Bernardi S, Marino M, Porrini M, Tucci M, Guglielmetti S, Cherubini A, Carrieri B, Kirkup B, Kroon P, Zamora-Ros R, Liberona NH, Andres-Lacueva C, Riso P. Systematic Review on Polyphenol Intake and Health Outcomes: Is there Sufficient Evidence to Define a Health-Promoting Polyphenol-Rich Dietary Pattern? Nutrients. 2019 Jun 16;11(6):1355. doi: 10.3390/nu11061355. PMID: 31208133; PMCID: PMC6627994.
