I love salads. They are one of my favourite things to make. Many people are fooled into thinking a salad is a mix of limp leaves and a few tomatoes and cucumber pieces thrown together. But, honestly, salads are so much more fun than that. You can put all sorts in salads, from the obvious leaves and veg, to fruit, cheese, eggs, chicken, and meats. One salad that I really enjoy is Courgette, Spinach, and bean salad. It’s a Mediterranean style dish, and one that is healthy, full of flavour and simple to make. This can be vegan, vegetarian or neither depending on your preference.

Courgette, Spinach, and Bean Salad

Ingredients

2 x 400g tin of black eye beans (drained weight 235g each)

4 courgettes

Approx 150g fresh baby spinach

1 -2 cloves garlic depending on taste. Add one at a time until you reach the desired flavour

Small bunch of fresh parsley or coriander

For the Dressing

Rind of 2 lemons (use a fine grater)

Juice of 2 lemons

Extra virgin olive oil

Salt to taste

Freshly ground pepper (optional)

Method

For the Salad:

Boil water in a kettle and add it to a pan. Bring this to the boil.

Clean and cut Courgettes and add them to the boiling water and put the lid on.

Boil the courgettes for 7 minutes then add the beans and boil for a further 5 minutes (lid on).

Turn off the heat. Wash the spinach and add this in. Place the lid back on and leave this for 2-3 minutes.

Pour into a colander and strain off all of the fluid. The fluid can be collected, cooled and used to water plants.

You can eat this salad hot or cold.

If you choose to eat this hot, strain well and then add the dressing and tuck in.

If you choose to eat this cold, cool with cold water. Leave to drain for about 10 minutes, giving it a light shake to help excess water drip out of the bottom of the colander.

Add the dressing and enjoy.

Before serving either way, roughly chop the fresh parsley or coriander. Sprinkle this over the top of the salad.

For the Dressing:

Zest the 2 lemons and add this to the bean mix.

Chop the garlic and add some, not all to the dish.

Add the lemon juice and olive oil.

Add salt to taste.

Stir this in, taste it and add more of the cut garlic if required.

Serving Suggestions

This is yummy as it is. But, should you want to bulk up the dish or add some more protein, you can always add some tuna chunks.

If you fancy eating this Greek style then throw in some anchovies. These add a lovely salty flavour and you get a burst of extra flavour with each piece of anchovy. Each should be cut into 2-3 pieces and mixed in to the salad. You’ll need  approximately 1 tin for this.

A piece of bread can also make a great addition. A chunk or slice of Olive bread, sundried tomato bread or any other bread you like will work. You can use the bread to soak up the yummy juices from the dressing.

Chefs Tips:

Don’t like black eye beans, use any other bean. White beans can work well as can a tin of mixed beans.

Cooked potatoes can also be added to the dish.

Use fresh parsley/coriander rather than dried, it tastes so much better.

I do hope you get to try this salad. My Courgette, Spinach, and Bean Salad is full of flavour, vitamins and minerals and is great to perk you up if you are anaemic if you eat it for a few days. The fibre content is great to help keep you regular and the dish also has antibacterial, antiviral, anti-neurodegenerative, neuroprotective, anti-inflammatory, hepatoprotective (protects the liver), and antioxidant properties. Dishes like this may help in the prevention of some cancers. This is a low calorie dish as long as you don’t get overly excited with the olive oil. It’s one of those dishes great for heart health, bowel health, it’s high in protein so keeps you fuller for longer and more.

Do you enjoy eating different types of salads?

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Take a Look at Some More Yummy Salad Recipes Here:

Crispy Duck, Hoisin and Cucumber salad & Win a Lurch Spiralo Spiraliser

Tomato and Mozzarella salad with Mixed Leaves

Beetroot, Rocket, Avocado and Feta Salad

Tomato, Mixed leaf, Lentil, Feta and Olive Salad

Spring Lamb Salad

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