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Courgette, Pea & Black Bean Salad with Miso Dressing

Good for dietary types:

Vegan

Download the print version here

Prep Time:

20 minutes

Cook Time:

5 minutes

Difficulty level:

Easy

Serves: 

4

Nutrition

Sodium:

1110mg

Calories:

438 kcal

Protein

21g

Potassium:

1417mg

Fibre:

22g

Carbohydrates:

63g

Fat:

13g

Saturated Fats:

2g

Polyunsaturated Fats:

6g

Monounsaturated Fats:

5g

Sugar:

16g

Vitamin A:

​

Vitamin C:

​

Calcium:

​

Iron:

​

About the Recipe

This dish is a healthy option for lunch or dinner. It's quick to make and can be made ahead. If you want to make it your own, you can add some extras such as tofu for a vegan protein option, or chicken or prawns. For an even heartier meal you can add brown rice, bulgar wheat, couscous or quinoa.

Ingredients

  • 300g courgettes

  • 125 g frozen peas

  • 400 g can black beans

  • 1/2 red onion

  • 1 small red pepper

  • 2 Tbsp sesame seeds


MISO DRESSING

  • 1 Tbsp sweet miso paste

  • 1 garlic clove – crushed

  • 1/2 Tbsp grated ginger

  • 1 Tbsp sesame oil

  • 1 Tbsp cider vinegar

  • juice of 1 lemon

  • 2 tsp maple syrup

  • small bunch of fresh coriander

  • small bunch of fresh mint

Preparation

Steps


  1. Heat some water in a saucepan. When boiling add the peas. Cook for 2 mins. Drain, rinse under cold water then set aside.

  2. Using a spiraliser or Julienne peeler cut the courgettes into noodles.

  3. Place in a salad bowl with the finely sliced red onion, finely diced red pepper and peas.

  4. Add rinsed and drained black beans.

  5. Make the miso dressing by mixing together sweet miso paste, crushed garlic, grated ginger, vinegar, sesame oil, maple syrup and lemon juice. Pour dressing on top of vegetables.

  6. Add the chopped herbs on top of the salad and toss well.

  7. Served with toasted sesame seeds on top.

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