Dinner

Pear & Green Bean Salad

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We’re addicted to green beans and in this delicious salad we combined both sweet and savoury ingredients for added flavour. If you’re caught for time you can skip roasting the pears and just throw them straight in, both taste just as good! Top with a poached egg for a quick and easy dinner!

Ingredients:

  • 2 pears (peaches work great too!)
  • 300g green beans
  • 150g peas (fresh or frozen)
  • 100g feta (exclude if vegan)
  • Handful of pine nuts (optional)
  • 1.5 tbsp honey/agave
  • Juice of 1/2 lemon
  • 1 tbsp EVOO
  • Pinch of salt &pepper

Instructions:

  • Preheat the oven to 200°C.
  • Wash and dry the pears and cut into chunks (keep the skin).
  • Coat the pears with 1 tbsp honey.
  • Place on a baking tray and roast for ~20 minutes.
  • Steam/boil the green beans and peas for ~4 minutes (you still want the green beans to have a bite).
  • While the green beans are cooking, make the salad dressing by combining 1/2 tbsp honey with the lemon juice, EVOO, salt and pepper.
  • Strain the green beans and peas and immediately coat them with the dressing.
  • Add the roasted pears to the salad and finally top with crumbled feta and pine nuts.

Tip: This is best eaten served warm/room temperature.

Nutritional Info:

Pears:

Always eat the skin of a pear as it is much more nutritious than the flesh!

  • Great source of both soluble and insoluble fibre
    • Maintains bowel health.
    • Binds with bile acids & reduces cholesterol.
    • Also binds to secondary bile acids which has been shown to reduce the risk of colorectal cancer.
    • Aids weight loss & stops sharp spikes in blood sugar levels.
  • Very rich in a range of phytonutrients which provide anti-inflammitory and antioxidant benefits
    • Have demonstrated protection against stomach cancer, heart disease and type 2 diabetes.
  • Good source of vitamin C, vitamin K and copper.

Green Beans:

  • Bursting with antioxidants including carotenoids, flavonoids, vitamin C and manganese. These provide cardiovascular and anti-inflammatory benefits.
  • Contains high amounts of chlorophyll, which can combat the carcinogenic effects of eating charred meat.
  • Provides iron and folic acid which prevents anaemia and promotes fertility.
  • Also provides significant levels of vitamin K, B vitamins, omega-3 fatty acids and fibre.

Peas:

  • Good source of fibre.
  • Contains moderate amounts of protein.
  • Peas are considered a low-fat food but contains significant amounts of omega-3 fatty acids.
  • Rich in vitamin K, vitamin C, B vitamins, manganese,  folate and iron.
  • Excellent source of a wide range of phytonutrients
    • Contains flavanols, carotenoids and phenolic acids which provide anti-inflammtory and antioxidant benefits.
    • One of the best sources of saponin, which has demonstrated beneficial effects on blood cholesterol levels, cancer, bone health and stimulation of the immune system.

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