A no-fuss, delicious and nutritious salad perfect for summer BBQs and picnics.
Why is it good for you ?
This salad is packed with protein and fibre, making it super satisfying and great for digestion. The parsley, capsicum and mint provide vitamin C and antioxidant compounds, boosting your skin and immune health during the scorching, social summer months. The creamy tahini dressing ties it all together, adding a boost of calcium and zinc to keep your bones strong, your skin radiant, and your immune and nervous system thriving.
Ingredients
For the Salad:
1 can (400g) cannellini beans, rinsed and drained (I use THIS brand).
2 lebanese cucumbers, cubed
1 red capsicum (pepper), roasted and sliced
1 yellow capsicum (pepper), roasted and sliced
1/3 cup fresh mint leaves, chopped
1/4 cup fresh parsley, chopped
For the Tahini Dressing:
1 heaped teaspoon tahini
1 tablespoon of apple cider vinegar (or lemon juice)
3 tablespoons olive oil
Salt and pepper, to taste
Instructions
Prepare the Salad:
Combine the cannellini beans, cucumber, roasted capsicum, mint, and parsley in a large bowl. Toss gently to mix.
Make the Dressing:
Combine the tahini, apple cider vinegar, olive oil, salt and pepper in a small jar.
Assemble the Salad:
Pour the tahini dressing over the salad and toss until everything is well-coated.
Adjust seasoning if needed.
Serve:
Transfer the salad to a serving dish.
Enjoy immediately or refrigerate for up to a day for the flavours to meld.
Tips for Success
Roasting Capsicum: To roast the capsicum, place strips in an air fryer or oven at 180 degrees for 18-20 minutes (oven may take longer). Cool, chop and add to salad - I keep the skins on for extra nourishment. You can h
Balancing the Dressing: Taste the dressing before adding it to the salad. If it feels too tangy, add a bit more olive oil. If it’s too thick, add a little water, a teaspoon at a time.
Chill for Flavour: This salad tastes even better after an hour – or day - in the fridge.
Serving Suggestions
Serve alongside grilled chicken, fish, or tofu for added protein.
This salad is great as an easy lunch prep – add a tin of tuna, some boiled eggs and bitter greens for balance.
This salad is also great for picnics, BBQs – just double or triple the ingredients!
Variations
Boost the protein: Sprinkle in hemp seeds and add in some goat fetta.
Switch the Beans: Use chickpeas or black beans for a different flavour profile.
Add More Veggies: Include diced avocado, cherry tomatoes, or blanched green beans for extra colour and nutrition.
Spice it Up: Add a pinch of smoked paprika, cumin or a dash of chilli flakes to the dressing for a bit of heat.