Healthspan Head of Nutrition, Rob Hobson July 17, 2017

Beans are one of the best sources of fibre, which is sadly lacking in many of our diets. Necessary for good digestion, fibre also helps reduce the risk of heart disease, balance blood sugar levels and assist in weight loss. As well as being fibre-rich, this salad is a rich source of magnesium, iron, selenium, vitamin E, B vitamins and vitamin C, while the yellow peppers and avocado contain lutein and zeaxanthin, plant compounds which have been shown to benefit eye health.

Ingredients:

For the salad

• 175g king prawns

• 200g canned black beans, drained and rinsed

• 1 small yellow pepper, de-seeded and finely diced

• ½ small cucumber, deseeded and chopped

• 100g cherry tomatoes, halved

• 1 large avocado, de-stoned, peeled and chopped

• ½ small can sweetcorn (reduced sugar and salt)

• 1 handful of coriander, chopped





For the dressing

• 50g plain yoghurt

• 1 lime, juiced

• 1 small handful of coriander

• 1 spring onions, chopped

• ½ jalapeño pepper, chopped

• 40ml olive oil

• ½ tsp salt

• 1 tsp honey

Method:

  1. Heat a little olive oil in a small frying pan. Add the prawns and cook for 3 minutes over a high heat until pink. Take the prawns off the heat and leave to cool. You can also use cooked prawns.

  2. Add the beans, vegetables and coriander to a large bowl and combine well. Season with a little salt and pepper.

  3. To prepare the dressing, place all the ingredients in a blender and blitz until smooth.

  4. Divide the salad between two bowls and serve with the dressing on the side.

Serves: 2

500 calories per serving.

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