Salads

Mango Black Bean Salad with Sunflower Seeds & Citrusy Dressing

Serves Serves 5

Per Serving: Calories 207Kcal | Protein 9g | Fat 7g | Carbohydrates 29g

Suitable for: Light Meal Phase 2/3

INGREDIENTS

Ingredients:
425 g black beans
8 cups chopped salad greens of your choice
1 large red bell pepper, chopped
1 small red onion, diced small
2 cucumbers, diced
1 ripe mango, diced
4 tablespoons sunflower seeds
Citrusy dressing:
Juice of 1 large ripe orange
1 tablespoon raw honey
4 tablespoons white vinegar/ apple cider vinegar
4 tablespoons extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon fresh black pepper

INSTRUCTIONS

Instructions:

1. Put the onions, garlic, tomatoes, turmeric, cumin, cardamom pods, cinnamon, lentils and water into a pan. Bring to the boil, reduce the heat, cover and simmer gently for 20 minutes, or until the lentils are soft.
2. Remove the cardamom pods and cinnamon stick, and then process the mixture in a blender or food processor. Press the soup through a sieve and then return to the clean pan.

Reserve a little of the coconut milk for the garnish and add the remainder to the pan with the lime juice. Stir well and season with salt and pepper. Reheat the soup without boiling. Swirl in the reserved coconut milk, garnish with cumin seeds and serve.

NOTES

Black beans forms part of the legume family. It is high in fibre and protein. Among other health benefits, black beans may help strengthen bones; it contains quercetin and saponins which can protect the heat.
Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants that can lower your risk of developing serious health conditions. It is also an excellent source of Vitamin E

Login

Register