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Spring Salad

Yields4 ServingsTotal Time8 mins

This light but wholesome spring salad serves great as a quick and easy lunch or dinner option when you have only little time to prepare something. Cannellini beans are an excellent source of fibre, folate, iron and magnesium. They have a creamy texture, with a light nutty flavour. When it comes to beans I have to be honest: as much as I love preparing everything myself, sometimes I do take beans and chickpeas from a can [organic]- just to avoid the long cooking times. [Kudos to you, if you don´t.]

Walnuts are rich in antioxidants and high in the plant form of omega-3 fat [ALA], which will help balance out the omega-6 intake. Note: omega-3 deriving from plants does not deliver the benefits of EPA/DHA - the animal-based versions of omega-3 - it has to be converted to EPA/DHA first. We have only limited enzymes available for the process though, meaning: we will only be able to convert up to ~12% into the "good effects" - version of omega-3. The rest of the substance will simply be burnt for energy.

Back to the recipe: If you wanted you could also incorporate grains into your salad: buckwheat goes nicely with it mixed in or as a base. Enjoy!

Ingredients - Vegan Version
 100 g chickweed [or mesclun salad]
 3 sticks celery
 1 pear
 50 g walnut pieces
 ½ cucumber
 200 g cannellini beans
 50 g mung bean sprouts
 2 tbsp pumpkin seeds
 2 tbsp olive oil
 1 dash balsamic vinegar
 1 pinch salt & pepper
Ingredients - Vegetarian Version
 100 g feta cheese

Wash the salad, the celery, cucumber and pear -if needed- and remove excess water. Cut the salad to your liking. Chop the celery very fine so it adds a fresh touch to the salad. Cut the cucumber and the pear in little cubes. The cannellini beans can be taken from a can, this way you don´t have to cook them. Make sure to remove the excess liquid though. Toss everything into a bowl, add the walnut pieces, the pumpkin seeds and the mung bean sprouts. Crumble the feta on top. Add olive oil, balsamico, salt and pepper - stir and enjoy!

Nutrition Facts

Servings 4