скачать книгу бесплатно
6 rounded tbsp mayonnaise
2 large garlic cloves, crushed
1 tbsp wine vinegar
salt and freshly ground black pepper crisp lettuce and watercress
chopped fresh flat-leaf parsley, to garnish
Drain the chickpeas and put them into a large bowl with the carrots and beans.
Halve the artichoke hearts and add them to the bowl.
To make the dressing, put the yoghurt, mayonnaise, garlic and vinegar into a small bowl and mix well together until creamy. Season with salt and pepper.
Pour the dressing over the vegetables and mix carefully until everything is well coated.
Line a serving dish with lettuce leaves and watercress, spoon the vegetable mixture on top and sprinkle with chopped parsley.
Alfalfa slaw v
SERVES 4–6
450g (1lb) grated cabbage
2 carrots, grated
125g (4oz) alfalfa sprouts
balsamic dressing (#ulink_adeea15c-f37f-5da1-9009-a25df2b5e604)
Mix together all the vegetables, then add enough vinaigrette (#ulink_668243aa-364f-55ee-9fe8-d7ad8740f5c4) to moisten.
Avocado and mushroom salad v
Made with fresh, tightly closed button mushrooms and ripe avocado, this is delicious.
SERVES 4
450g (1lb) baby button mushrooms
2 tbsp red wine vinegar
4 tbsp extra-virgin olive oil
salt and freshly ground black pepper
2 avocados
2 tbsp lemon juice
1–2 tbsp chopped fresh chives
Wash the mushrooms, pat dry on kitchen paper and slice thinly. Put the slices into a bowl, add the vinegar, olive oil and some salt and pepper, and mix well. Leave to one side for 1 hour.
Just before you want to serve the salad, halve each avocado, remove the stone and peel. Cut the flesh into fairly large dice and sprinkle with the lemon juice.
Add to the mushrooms, together with the chopped chives, and mix gently.
Sprouted bean salad with carrots and spring onions v
In this salad, sprouted beans (#ulink_b7536abc-ba83-5938-8271-8e856aedfe01) are combined with grated carrots, tomatoes, watercress and spring onions. It’s very vitalising!
SERVES 4
2 handfuls of mixed sprouts such as mung, chickpea, aduki and sunflower
350g (12oz) carrots, coarsely grated
4 large tomatoes, sliced
small bunch of spring onions, chopped
120g packet mixed baby leaf salad
80g packet watercress
vinaigrette dressing (#ulink_668243aa-364f-55ee-9fe8-d7ad8740f5c4)
salt and freshly ground black pepper
Put all the ingredients into a bowl and mix gently. Add enough vinaigrette (#ulink_668243aa-364f-55ee-9fe8-d7ad8740f5c4) to moisten the salad and make it glisten. Season with a little salt and pepper and serve.
VARIATION
Layered sprouted bean salad with tahini dressing v
This is particularly attractive arranged in layers in a glass bowl, with tahini dressing (#ulink_ff931d54-3b16-5ad3-86a8-d5031092a1e7) poured over the top.
Beansprout, mushroom and celery salad with coriander v
This is a bit like a salad stir-fry! You could even serve it with some hot cooked rice or noodles.
SERVES 4
1 stick of celery, finely sliced
225g (8oz) beansprouts
175g (6oz) very fresh button mushrooms, finely sliced
a bunch of spring onions, sliced
a small bunch of fresh coriander, roughly chopped
grated rind and juice of 1 lime
1 tbsp toasted sesame oil
1 tbsp extra-virgin olive oil
1 tbsp dark soy sauce
dash of clear honey, maple or agave syrup
salt and freshly ground black pepper
Put the celery, bean sprouts, sliced mushrooms, spring onions and coriander in a bowl and mix gently.
Add the grated lime rind and juice, the sesame and olive oil and the soy sauce. Mix until everything is coated. Have a taste and add clear honey, maple or agave syrup, salt and pepper to taste.
Three-bean salad with mustard dressing v
Thin green French beans, tender broad beans and kidney beans in a tangy mustard dressing.
SERVES 4
225g (8oz) thin French beans, trimmed
225g (8oz) frozen broad beans
1 tbsp Dijon or wholegrain mild mustard
3 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
salt and freshly ground black pepper
400g can red kidney beans, drained and rinsed
2 tbsp chopped flat-leaf parsley
Cook the French beans in a little fast-boiling water for 4–5 minutes, or until just tender. Thaw the broad beans by putting them in a sieve under the hot tap, then add to the same pan and cook for about 4 minutes. Drain all the beans, refresh by putting them under the cold tap to preserve the colour, and drain again.
Mix the dressing straight into a large serving bowl, adding the mustard, oil, vinegar and some salt and pepper, and mixing together.
Add the kidney beans to the bowl, the cooked beans and the chopped parsley, and mix until all the beans are glossy with the dressing.
You can serve this salad straight away, but it’s even better left to stand for an hour or so, to let the flavours blend.
Black and white bean salad with lemon thyme v
Bean salads are especially attractive when made from two or more contrasting beans and this is a particularly lovely combination.
SERVES 4–6
400g can black beans
400g can cannellini beans
½ tsp mustard powder
½ tsp soft dark brown sugar
4 tsp red wine vinegar
4 tbsp extra-virgin olive oil
1 tbsp chopped lemon thyme (or other fresh herbs as available)
salt and freshly ground black pepper
Drain and rinse the beans.
Put the mustard, sugar and vinegar into a large bowl and mix together, then add the oil, herbs, beans and seasoning.
Mix gently, then, if there is time, leave for at least 30 minutes for the flavours to develop. Serve in a shallow bowl.
Beetroot, apple and celery salad v
This is a pleasant mixture of contrasting tastes and textures: soft, earthy-flavoured beetroot, crunchy sweet apple and salty celery.
SERVES 4–6
350g (12oz) cooked beetroot – with or without skin, but with no added vinegar
2 sweet eating apples
1 heart of celery
cider vinegar vinaigrette (#ulink_668243aa-364f-55ee-9fe8-d7ad8740f5c4)
a few sprigs of watercress
50g (2oz) shelled walnuts, chopped
If the beetroot still has its skin on, peel it off and rinse the beetroot under the tap. Cut into chunky dice and place in a bowl.
