North African egg and butterbean salad

Posted on: 17 October 2018 by 50connect editorial

Packed with flavour and vegetables, this dish is not only rich in protein you will also get a large helping of vitamin D and B12 from your boiled eggs; perfect for a filling, healthy, vegetarian lunch.

North African egg and butterbean salad

The nights are closing in and our natural inclination when planning autumnal meal times is to go for the warm and hearty, carb-heavy favourites we grew up with. However, it is not difficult to add a bit of spice and variation and this North African egg and butterbean salad is a perfect example.

Packed with protein and the sought-after carbs, this recipe is a low-fuss, healthy addition to your meal time armoury.

Serves 2

Ingredients

  • 2 large eggs
  • 1 lemon, juiced
  • 4 cloves garlic, 1 crushed, 3 finely chopped
  • 2 tbsp tahini
  • 1 tbsp extra virgin olive oil
  • 1 red onion, finely sliced
  • 1 tsp ground cumin
  • ½ tsp coriander seeds
  • 400g can butter beans
  • 2 baby gem lettuces, cut into wedges
  • 2 tomatoes, cut into wedges
  • Pinch aleppo pepper flakes
  • Flat leaf parsley, roughly chopped, optional

Method

  1. Bring a pan of water to the boil, lower in the eggs and boil for 8 mins. Drain and run under the cold tap to cool them a little, then peel and halve. Meanwhile, mix 1 tbsp lemon juice and 3 tbsp water with the crushed garlic clove and tahini to make a dressing.
  2. Heat the oil and fry the onion and garlic for 5 mins to soften them. Add the ground cumin and coriander seeds, stirring briefly then add the beans. Taste and add lemon juice if needed and season well.
  3. Spoon the beans on to plates with the lettuce, then add the eggs and tomatoes, with the tahini dressing, aleppo pepper and parsley, if using.

Nutrition per serving

Energy 500 calories

Fat 23.9g High

Sat fat 4.1g Low

Carb 35.2g

Sugar 9.4g Low

Fibre 18.8g Rich in

Protein 26.6g

Salt 0.23g Low

Contains (% of the RDA)

 

Good for

Vitamin A 144mcg (18%)

Vitamin D 1.6mcg (32%)

Vitamin E 3.46mg (29%)

Vitamin K1 119.61mcg (159%)

Vitamin C 35mg (44%)

Thiamin 0.55mg (50%)

Riboflavin 0.39mg (28%)

Niacin 2.68mg (17%)

Vitamin B6 0.48mg (34%)

Folate 138mcg (69%)

Vitamin B12 1mcg (40%)

Potassium 1338mg (67%)

Calcium 246mg (31%)

Phosphorus 459mg (66%)

Magnesium 162mg (43%)

Iron 7.13mg (51%)

Zinc 3.39mg (34%)

Selenium 20mcg (36%)

Iodine 30.1mcg (20%)

 

Heart

Immunity

Bones

Digestion

Skin, hair and nails

Mood

Energy

Iron deficiency

Vitamin D deficiency

MH – fertility

WH – PMS, menopause, thyroid

 

 

 

 

 

 

 

 

     

 

Recipe courtesy of Healthspan.

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