Serves 4 10 mins preparation | 5 mins cooking
Winter Green & White Bean Salad
Greens and veggies are known for their fibrous qualities and given that they are low in sugars and are packed with water, they regulate the blood sugar levels throughout the day. Who would’ve known that one cup of dandelion leaves contain almost twice the amount of iron as spinach and over 500 percent of your daily intake of Vitamin K which may ward off Alzheimer’s disease!
The dandelion greens have a potent flavour (bitter) which mellows upon cooking. And there are a number of ways in which you can prepare and consume them, like, spread them over hot potatoes and hard boiled eggs. Or chop the dandelion leaves up and use them as your homemade pizza topping along with mozzarella and pepperoni. Or even make a fresh salad with the dandelion leaves.
Winter greens (like dandelion leaves), mint, lemon zest, and olives all have an aspect of bitterness, which is probably why they work so well together in the recipe below. And the mild, creamy white beans soften the robust flavours in this perfect-for-late-autumn salad. This also keeps well in the fridge for midweek lunches. The white green & white bean salad is low in saturated fat and very low in cholesterol as well courtesy the dandelion greens. It is also a good source of Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin (Vitamin B2), Vitamin B6, Calcium, Iron and Manganese.
Read on to know more about the Winter Green & White Bean Salad recipe…
- 3 large handfuls (3 cups) bitter winter greens such as dandelion leaves, wild rocket or frisee, stems discarded
- sea salt
- 1 × 400 g tin cannellini beans,
- drained, rinsed
- 1/2 small onion, finely diced
- 8 pitted green olives, sliced
- 1/4 cup (small handful) mint leaves freshly ground black pepper
- Lemon Dressing
- 1/3 cup (80 ml) extra virgin olive oil (EVOO) 1 teaspoon finely grated lemon zest 2 tablespoons lemon juice
01. Cook the greens (except for rocket, if using) in a large heavy-based saucepan of salted boiling water for 4 minutes or until tender. Drain and leave to cool, then lightly squeeze out the excess water. Roughly chop the greens.
02. To make the dressing, place the olive oil, lemon zest and lemon juice in a small bowl and whisk to combine. Set aside.
03. Place the greens, cannellini beans, onion, olives and mint in a large shallow bowl, then stir well to combine. Spoon over the dressing, season with salt and pepper, then divide among 4 bowls and serve.