Indian bean, broccoli & carrot salad

Indian bean, broccoli & carrot salad

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(4 ratings)

Prep: 15 mins Cook: 15 mins

Easy

Serves 4
Stock up on your super-greens with this vibrant, healthy lunch dish with cucumber raita, mustard seeds and lots of veggie goodness

Nutrition and extra info

  • Vegetarian
  • Healthy

Nutrition: per serving

  • kcal248
  • fat11g
  • saturates2g
  • carbs21g
  • sugars17g
  • fibre14g
  • protein16g
  • salt0.2g
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Ingredients

  • 250g green bean, trimmed
  • 1 head of broccoli, cut into florets
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 2 tsp vegetable oil
  • 2 tsp black mustard seed
  • ½ tsp dried chilli flakes
  • 100g frozen pea (or use fresh)
  • 3 large carrots, grated
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • large bunch coriander, roughly chopped
  • 3 tbsp sunflower seed

For the raita

  • 200ml natural yogurt
  • ½ cucumber, peeled and grated
  • thumb-sized piece ginger, grated
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • ½ tsp ground cumin
  • juice and zest 1 lime
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

  • 1 tbsp chopped mint leaves
    Mint

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • pitta bread, to serve (optional)

Method

  1. Cook the green beans in a large pan of boiling salted water for 4-5 mins, adding the broccoli after the first 2 mins. Once all the vegetables are tender, drain well. Meanwhile, mix all the raita ingredients together, then set aside.

  2. Heat the oil in a large frying pan and toast the mustard seeds and chilli flakes for a few mins until fragrant. Add the peas, green beans and broccoli, tossing until heated through. Turn off the heat and stir in the carrots and coriander.

  3. Serve the salad warm (or cold for a working lunch) with a dollop of raita, sprinkled with sunflower seeds and some pitta bread, if you like.

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Comments, questions and tips

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scentedletters
14th May, 2013
5.05
Fresh and tasty but will try reducing the chilli a little next time.
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