White Bean Salad

Serves 4-5 as a side dish or 2 as a main dish

Ingredients

• 2x 440g cans cannellini beans, or beans of choice depending on your report, drained and rinsed
• 2 red onions, cut in half and thinly sliced into half moons
• Dried chilli flakes or 1 fresh red chilli
• 2x 20g packets flat leaf parsley, leaves picked and roughly chopped
• 1 large garlic clove, crushed
• Juice of 1 ½ lemons
• 3 tbsp tahini (sesame seed paste)
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• Sea salt and black pepper

Method

1. Put the beans, red onion, chilli and chopped parsley into a large salad bowl and mix.
2. Mix garlic, lemon juice and tahini in a small bowl. Stir in the olive oil, vinegar, salt, and pepper and mix dressing until smooth. Adjust seasoning if required.
3. Pour over the salad and mix carefully.

Gut Health Spotlight

ONIONS for: Rich source of fibre and a prebiotic called inulin which supports the beneficial gut bacteria. Prebiotics aid the digestion of minerals such as calcium from the gut. Quercetin content, inhibiting histamine production and calming gut inflammation. Red onions contain higher amounts of quercetin

GARLIC for: High phytonutrient, allicin, content with well researched anti-viral, anti-fungal and anti-bacterial effects. Ideally crush and eat raw or add later into cooking as heat may negate benefits

TAHINI for: Excellent source of calcium, magnesium, zinc and fibre.

NB: made from sesame seeds. A potent allergen required to be labelled on all packaging

ALLERGENS: Sesame