• Mana Bayanzadeh

Lemon Parmesan Kale & Bean Salad

Healthy eating can be enjoyable, fun and simple! This salad is one of me and my hubby's favourite when we want something quick and easy! Growing up, my mum used to make this salad for the family, only she used lettuce rather than kale and no Parmesan! I have to give the credit to my husband for suggesting the kale substitution. It worked out really well!

I recently learned that it was actually my grandma's recipe. This brings me to the point that I always emphasize and that is - "food is much more than just nutrition"! This recipe means much more to me than just a tasty nutritious salad, it brings back so many memories, a nice fuzzy feeling -a sense of comfort that I cannot explain! Some recipes are more than a formula to put together a healthy meal, they are memories, traditions and symbols of love being passed down from generation to generation!

Now to the nutrition fun! Salads can be a healthy choice, but not all salads are! This salad, however is packed with lots of goodness - a healthy balance of carbohydrates, protein, healthy fats, also containing antioxidants & lots of fibre. This healthy balance will ensure you get all the nutrition you need, while keeping your blood sugar levels in control & helping you stay satisfied for a longer time!

Beans are are a big part of my diet! They are a great low fat meat alternative; contain slow digesting carbohydrates (low glycemix index); high in protein, fibre and iron. Kidney beans are an excellent source of folate and are also rich in vitamin A, magnesium, potassium and zinc. The deep red colour indicates the presence of antioxidants.

Recipe

Serves 4 (or 4 bowls)

Ingredients:

  • 2 cups of cooked kidney & navy beans (mix)

**2/3 cup dry =2 cups cooked

  • 4 eggs

  • 2 cups of baby potatoes, with skin

  • 4 cups of fresh kale

  • 4 tsp of Parmesan cheese shavings

Dressing:

  • Juice of 2 lemons

  • 4 Tbsp of olive oil

  • Salt and pepper to taste

Directions:

- Wash kale and break into small pieces. Chop in small pieces and massage with olive oil.

-To cook the beans, I usually use the ratio of 3 cups of water for every 1 cup of dried kidney and navy bean. Once cooked, rinse well.

-Boil eggs, Peel eggs and cut in half.

-Oven bake or boil potatoes (keep skin on the get the benefits of fibre).

-Whisk olive oil, lemon juice and salt & pepper to make dressing.

-Add all ingredients to a bowl. I like to make this salad in individual bowls like the above picture (the recipe makes 4 bowls).

-Pour dressing over salad and sprinkle with shaved Parmesan!

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MANA BAYANZADEH

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