Indian bean, broccoli & carrot salad

Vegetarian
Gluten Free
Health score
55%
Indian bean, broccoli & carrot salad
30 min.
4
233kcal

Suggestions


If you're looking to brighten up your meal with a burst of color and flavor, then this Indian Bean, Broccoli & Carrot Salad is just what you need! Perfectly balancing the crispness of fresh green beans, tender florets of broccoli, and the sweetness of grated carrots, this salad is not only visually appealing but also packed with nutrition. It's a vibrant vegetarian dish that's gluten-free, making it suitable for a variety of dietary preferences.

This salad is a quick and easy option, ready in just 30 minutes, which makes it ideal for busy weeknights or as a refreshing starter for gatherings. The combination of earthy black mustard seeds and spicy chili flakes creates a warm and inviting aroma that enhances the fresh taste of the vegetables. To top it all off, a dollop of creamy natural yogurt mixed with aromatic ginger, lime, and mint elevates this dish into something truly special.

Each serving is not only delicious but also nutritious, coming in at 233 calories, making it a great side dish or snack. Whether you enjoy it warm or cold, this delightful salad will leave you feeling satisfied and energized. So gather your ingredients, and let’s create a truly wholesome and flavorful dish that is sure to become a favorite in your kitchen!

Ingredients

  • 250 green beans trimmed
  • head broccoli cut into florets
  • tsp vegetable oil 
  • tsp mustard seeds shopping list black
  • 0.5 tsp pepper dried
  • 100 pea-mond dressing fresh frozen (or use )
  • large carrots grated
  • large bunch cilantro leaves roughly chopped
  • tbsp sunflower seeds 
  • 200 ml yogurt 
  • 0.5  cucumber grated peeled
  • piece ginger grated
  • 0.5 tsp ground cumin 
  •  juice of lime 
  • tbsp mint leaves chopped

Equipment

  • frying pan

Directions

  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.
  2. Heat the oil in a large frying pan and toast the mustard seeds and chilli flakes for a few mins until fragrant.
  3. Add the peas, green beans and broccoli, tossing until heated through. Turn off the heat and stir in the carrots and coriander.
  4. 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.

Nutrition Facts

Calories233kcal
Protein18.61%
Fat32.72%
Carbs48.67%

Properties

Glycemic Index
67.96
Glycemic Load
7.13
Inflammation Score
-10
Nutrition Score
33.2269565787%

Flavonoids

Eriodictyol
0.29mg
Hesperetin
0.71mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
1.41mg
Kaempferol
12.33mg
Myricetin
0.19mg
Quercetin
7.87mg

Nutrients percent of daily need

Calories:232.71kcal
11.64%
Fat:9.3g
14.31%
Saturated Fat:2.06g
12.87%
Carbohydrates:31.13g
10.38%
Net Carbohydrates:21.05g
7.66%
Sugar:11.4g
12.66%
Cholesterol:6.73mg
2.24%
Sodium:123.48mg
5.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.9g
23.8%
Vitamin A:10718.52IU
214.37%
Vitamin K:202.99µg
193.32%
Vitamin C:151.16mg
183.22%
Folate:208.9µg
52.22%
Manganese:0.88mg
44.08%
Fiber:10.07g
40.29%
Vitamin E:4.96mg
33.05%
Potassium:1079.58mg
30.85%
Vitamin B6:0.61mg
30.48%
Phosphorus:301.71mg
30.17%
Magnesium:109.54mg
27.39%
Vitamin B1:0.4mg
26.48%
Vitamin B2:0.41mg
24.07%
Calcium:201.59mg
20.16%
Copper:0.4mg
19.91%
Iron:3.42mg
19%
Selenium:12.19µg
17.41%
Vitamin B5:1.67mg
16.74%
Vitamin B3:2.9mg
14.52%
Zinc:2.08mg
13.86%
Vitamin B12:0.19µg
3.19%