Name: Indian bean, broccoli & carrot salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Cuisine: Indian
Ingredients: 250g green bean trimmed; 1 head of broccoli cut into florets; 2 tsp vegetable oil; 2 tsp black mustard seed; ½ tsp dried chilli flakes; 100g frozen pea (or use fresh); 3 large carrots grated; large bunch coriander roughly chopped; 3 tbsp sunflower seed; 200ml natural yogurt; ½ cucumber peeled and grated; thumb-sized piece ginger grated; ½ tsp ground cumin; juice and zest 1 lime; 1 tbsp chopped mint leaves; pitta bread to serve (optional)

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Indian bean, broccoli & carrot salad

Indian bean, broccoli & carrot salad

Good Food team

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Serves 4

Easy

Prep: 15 mins

Cook: 15 mins

A star rating of 4.8 out of 5.13 ratingsRate

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Stock up on your super-greens with this vibrant, healthy lunch dish with cucumber raita, mustard seeds and lots of veggie goodness

Healthy

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

250g green bean

trimmed
1 head of broccoli

cut into florets
2 tsp vegetable oil
2 tsp black mustard seed
½ tsp dried chilli flakes
100g frozen pea

(or use fresh)
3 large carrots

grated
large bunch coriander

roughly chopped
3 tbsp sunflower seed

For the raita

200ml natural yogurt
½ cucumber

peeled and grated
thumb-sized piece ginger

grated
½ tsp ground cumin
juice and zest 1 lime
1 tbsp chopped mint

leaves
pitta bread

to serve (optional)

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Nutrition: per serving

kcal248

low
fat11g
saturates2g
carbs21g
sugars17g
fibre14g
protein16g
salt0.2g

low

Method

step 1

Cook the green beans in a large pan of boiling salted water for 4-5 mins, adding the broccoli after the first 2 mins. Once all the vegetables are tender, drain well. Meanwhile, mix all the raita ingredients together, then set aside.
step 2

Heat the oil in a large frying pan and toast the mustard seeds and chilli flakes for a few mins until fragrant. Add the peas, green beans and broccoli, tossing until heated through. Turn off the heat and stir in the carrots and coriander.
step 3

Serve the salad warm (or cold for a working lunch) with a dollop of raita, sprinkled with sunflower seeds and some pitta bread, if you like.

Recipe from Good Food magazine, May 2013

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A star rating of 4.8 out of 5.13 ratings

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