Green Bean, Lentil and Feta Salad

For five people (quantities for ten are given below)

125g lentils
125g green beans
1 tbsp vegetable oil
1 medium-sized onion, finely chopped
1 tsp finely chopped garlic (2-3 cloves)
1 pinch of salt
½ tsp dried mixed herbs
1 pinch of black pepper
1½ tsp lemon juice
50g crumbled Feta cheese
25g roasted salted cashew nuts

Method

1. Cook the lentils in boiling water until just tender. Drain and reserve.
2. Drop the beans in boiling water until just tender. Plunge them in cold water
to stop them cooking, drain and reserve.
3. Heat the oil over low heat and fry the onions and garlic until translucent.
4. Add the salt, herbs, pepper and lemon juice and stir.
5. Mix in the green beans and lentils.
6. Cover and cook over low heat until the mixture is just hot.
7. Transfer to a serving bowl, stir in the Feta cheese and cashews and serve.

Each serving provides:
Kcal: 171
Protein: 9.8g
Fat: 7.5g (of which saturated fat 2.3g)
Carbohydrate: 16g (of which sugars 2.9g)
Fibre (NSP): 3.4g

Nutrition Point:

a) This dish contains medium amounts of iron and selenium.

Serving Suggestions:

a) To increase the caloric content of the small portion size of this dish (105g), either increase the portion size (by reducing the number of servings) or serve the dish with rice, pasta or potatoes.
b) Serving this dish (or any dish containing beans or lentils) with brown rice will give the full range of essential ‘amino acids’ (proteins) necessary for good health.

For ten people

250g lentils
250g green beans
2 tbsp vegetable oil
2 medium-sized onions, finely chopped
2 tsp finely chopped garlic (4-6 cloves)
2 pinches of salt
1 tsp dried mixed herbs
2 pinches of black pepper
1 tbsp lemon juice
100g crumbled Feta cheese
50g roasted salted cashew nuts




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