THE ULTIMATE EARLY SUMMER SALAD

THE ULTIMATE EARLY SUMMER SALAD

We are used to year-round supermarket availability of everything, but fresh produce really is tastier when eaten at the right time of year. Less storage time also means more vitamins. So eating with the seasons is definitely worth the effort.

This colourful salad uses seasonal ingredients and is based around broad beans. These and other legumes are a great source of muscle-building protein. The vinaigrette dressing gives you the benefits of olive oil and adds extra flavour. Tomatoes and cucumber add more antioxidants and vitamins, and the feta cheese gives a further protein top up.

Meat eaters can add a rasher or two of fried bacon to the mix – cook this at step 3.

INGREDIENTS

For the salad:

400 g fresh broad beans

3 large tomatoes, chopped, or several cherry tomatoes

1 onion, peeled and diced (or sliced if you prefer)

Half a cucumber, peeled and diced

2 cloves garlic, peeled and chopped

100g feta cheese, chopped

For the dressing:

3 tbsp olive oil

1 tbsp white wine vinegar

Handful of mint leaves, or 1 tsp dried mint

Pepper for seasoning

METHOD

  1. Place the broad beans in a bowl and cover with boiling water. Leave for a minute or two and then drain and tip into cold water. Squeeze off the skins and discard.
  2. Drain the prepared beans and place in the serving bowl.
  3. Heat a small amount of cooking oil, then stir fry the onion and garlic until softened. Add the tomato and stir fry for another minute, just enough to cook lightly.
  4. Add these ingredients to the beans and toss together. Add the cucumber and feta cheese.
  5. For the dressing, wash and chop the mint leaves. Then simply mix up the olive oil and white wine vinegar, add the mint and a pinch of pepper.
  6. Dress the salad to taste and enjoy.

The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Debra G.
19 June 2017

Debra G.

I tried it with cooked defrosted frozen broad beans (if that makes sense) and yes it works. Very tasty too!

Michael A.
16 June 2017

Michael A.

I was given some some broad beans from a neighbour and used them in a salad last week, which was delicious. I had never used them in salad before either, and it was her recommendation, and was similar to this salad, but with stilton rather than feta.

Helen P.
15 June 2017

Helen P.

Any salad with feta cheese is delicious. I have never thought of using broad beans in a salad though I wonder if I can just use frozen defrosted ones?

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