Serves 4
Ingredients
1 x 410g tin cannellini or small white beans, drained
15 ml (1 Tbsp) olive or canola oil
10 ml (2 tsp) paprika
10 ml (2 tsp) fresh thyme or 5 ml (1 tsp) dried mixed herbs
2 large eggs
240 g red cabbage, finely shredded
4 small tomatoes, chopped into cubes
1 avocado, peeled, pitted and cubed
4 medium carrots, julienned
20 g (2 handfuls) fresh coriander
90 g mozzarella (3 mozzarella balls)
black pepper
Method
Preheat the oven to 200 °C.
Rinse the cannellini beans thoroughly (for at least 30 seconds) under running water to get rid of the soapy substance (raffinose) that can cause flatulence (wind).
Dry the cannellini beans with paper towel or a clean dish cloth.
It is essential to dry the beans, otherwise they will not crisp well when roasted.
Pour the dry cannellini beans into a freezer bag and add the oil, paprika and herbs.
Knot the freezer bag and shake to distribute the oil, spices and herbs evenly. Once coated, undo the knot.
Pour the cannellini beans evenly onto a baking tray and roast for 25–30 minutes or until crispy.
Meanwhile, bring a pot of water to the boil and cook the eggs for 8 minutes (soft-medium boiled eggs).
Add the fresh ingredients (cabbage, tomatoes, avocado, carrots and coriander) to a salad bowl.
Chop the mozzarella into smaller pieces and add to the salad bowl.
Remove the cannellini beans from the oven and allow the roasted beans to cool a little.
Once cooled, add the roasted cannellini beans to the salad bowl and toss with the rest of your salad ingredients.
Enjoy as a light lunch. If you wish to add dressing to your salad, use lemon juice and balsamic vinegar.
Dietitians’ notes
This is a Cuban-inspired salad using fresh ingredients and is a good source of plant proteins and fibre (cannellini beans).
If you cannot find tinned cannellini beans at your retailer, simply purchase a tin of baked beans and rinse off the tomato-based sauce.
Often baked beans are more cost effective than cannellini beans.
If you cannot find mozzarella balls, use regular mozzarella and heat lightly in a non-stick pan (using no additional oil).
This melts the mozzarella ever so slightly and tastes delicious with the red cabbage and roasted cannellini beans.
Super sensitive tummy notes
Instead of using cannellini beans, use a tin of chickpeas (quarter cup of chickpeas per person is low in fermentable carbohydrates).
Because this recipe also contains avocado, you need to reduce the amount of avocado if you are in the elimination phase or if avocado is a trigger food for you.
Ensure you only use one-eigth of a whole avocado as this portion size is low in fermentable carbohydrates.
Note that mozzarella cheese is low in lactose and thus acceptable. You need not omit it, especially if you are not sensitive to lactose.
Food For Sensitive Tummies (Tafelberg) is available from loot.co.za for R229.