FRUGAL STUDENT FOOD: HIGH PROTEIN VEGETARIAN SALAD

Pulses have come a long way, baby and here's the proof...a gorgeous salad that gives any other salads a run for their money

Vegetable & Pulses Salad with Beetroot-Tahini Dressing 

A single tin of pulses, salad & veg (including leftovers), an unforgettable dressing and some crunchy garnish makes this one of those frugal wonders: tasty, sassy, healthy and impressive.

It's a meal in itself, with nuts, tahini and yoghurt providing all the amino acids necessary for a balanced dish.  

67's recipe provides suggestions for the mix of veg and pulses but be guided by what's available in your kitchen.  The amount of veg should be equal to or more than the amount of beans.  Just make sure the dressing adds a punch of flavour or colour and brings everything altogether.  

Cost: depends on what's in your fridge but £4.50'ish (5/24 depending on what's in the fridge) will likely do it

Feeds: 3-4; more as a side (recipe multiples easily)

Ingred:

   1 tin kidney or white beans, drained and washed until the beans are completely free of juices

   generous handful small cauliflower florets and trimmed green beans, cooked in boiling water 3 mins then drained

   4 tbsp sun-blush tomatoes, either make-your-own sun blush toms OR  deli OR jarred sun blush toms

   3-4 wedges marinated peppers, either make-your-own or deli or jarred marinated peppers

   handful fresh cucumber, in med wedges 

   handful fresh tomatoes; if baby toms, sliced; if normal toms, in large dice

   4 large raw mushrooms in small wedges

   1 tablespoon finely chopped chives or parsley (opt)

Garnish

   handful spinach leaves for a base

   peanuts or cashews, lightly salted (if using commercial salted nuts, rub them with a paper serviette to remove some of the oil and salt)

Dressing

   100gm/3 1/2oz thick 0-fat yoghurt

   2 tbsp mayonnaise

   1 tsp lemon juice or white wine vinegar

   1 tbsp chopped fresh mint or 1 tsp dried  

   pepper & salt

   rounded tablespoon good tahini (or, in a pinch, unsweetened peanut butter)

   1 med beetroot in vinegar, drained, in small dice 

Method:

1. In a large bowl, gently mix pulses and veg, distributing everything evenly - a mouthful should contain nearly every element
2. Garnish with nuts
3. Mix dressing ingred; serve separately

Tips:

• if you liked this, you will also like these vegan salads: Green Goddess plus Carnival Tomato Salads, Broccoli, Beetroot, Orange & Cashew Salad, Green Bean, Mushroom & Nut (low-cal, prep ahead).  Then an ever-so-easy Lettuce Salad with Green Herb Dressing, and for   carnivores Grapefruit, Mint & Cooked Meat (leftovers; dieter's delight; vegan opt)
• chunks of fruit: nectarine, watermelon, citrus fruit, apple, pear, pineapple will can make salads sparkle
• replace meat with tofu for vegan or eggs for vegetarian protein 

See Balancing Vegetarian Meals  
NavBar: RecipesII/Salads

Please leave a comment in the box below

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.