Niki’s Magic Rainbow Bean Salad

Niki’s Magic Rainbow Bean Salad

Aunty Niki’s Clever Salad!

Here is a post stolen straight from my AMAZING sister’s website. For those of you who I haven’t yet told, my baby sister is winning awards left right and center for her food blog!!!! If you love healthy, easy, fun recipes check out her blog here http://thejollybeetroot.wordpress.com/, it is incredible!

This is an easy way to introduce legumes to kids, it also makes a great lunch box salad!

 / December 26, 2013

What’s better than regular beans?

Any ideas? Wait for it…

Rainbow Bean Salad

…Magic beans!

That’s right, magic beans are better than regular beans. Just ask Jack. As in Jack from Jack And The Beanstalk.

Which is why kids (and adults!) will love this salad; it’s not just a Rainbow Bean Salad, it’s a Magic Rainbow Bean Salad. 

Rainbow Salad

Although I’m not a parent, I am an aunty to two beautiful boys and have babysat my fair share of friend’s siblings. So when it comes to getting kids to eat particular foods (for example, beans), I’m convinced it’s all in the marketing.

Just ask the gurus at Kellogg’s, Coca Cola and Heinz. Afterall, who in their right mind would eat green ketchupif it weren’t the subject of a mass marketing campaign? (If you don’t remember Heinz’s foray into coloured ketchups, then consider yourself lucky!).

Rainbow Bean Salad

For some children, new foods are foreign territory; which is why they may need some encouragement (AKA clever parental marketing) when it comes to trying new things.

Rainbow Salad

Afterall, bean salad doesn’t seem so daunting when it’s ‘marketed’ as something from Jack And The Beanstalk. Just as eggs and toast are waayyyy more appealing when served as Toast Soldiers.

Even as a vegetarian I’ll admit ‘Pigs in a Blanket’ sounds so much more exciting than ‘sausages-wrapped-in-bacon-or-pastry-depending-on-your-country-of-origin.’

Bean Salad

So here’s to a salad that both kids and adults will enjoy (both for it’s taste, beautiful colours and funky name). Once you’ve tried this, I promise it won’t matter what it’s called. All that will matter is if there’s enough left for seconds!

Niki x

ps, hope everyone had a super ridiculously enjoyable Christmas 🙂 Not long now till 2014!!

Magic Rainbow Bean Salad

 

Ingredients
– 200g green beans, washed and trimmed
– 1 red or orange capsicum, washed
– 1 small red onion, optional (kids may prefer spring onion)
– 300g fresh corn kernels, cooked
– 1 x 400g tin kidney beans, drained and washed (About 240g once drained)
– 1 x 400g tin chick peas,  drained and washed
– Generous handful of parsley, chopped finely (I use scissors for this)

Dressing
– 1/2 cup (120ml) fresh lemon juice (Juice of 1-2 lemons)
– 2 tbsp extra virgin olive oil
– 2 tbsp white wine vinegar
– 2 tbsp seeded mustard
– 1 tbsp honey (Add more if the dressing is too sour for your taste)
– Pinch of salt
– Pinch of ground pepper

To Make The Salad
1. Cut the green beans into inch sized pieces and steam for 3-5 minutes or until bright and tender (Be careful not to over-steam them or they will be soggy). Drain and set aside to cool.
2. While the beans are cooling, chop the capsicum and onion (if using) into small pieces.
3. Combine beans, capsicum and onion with the remaining ingredients in a large salad bowl and stir to combine. Set aside while you make the dressing.

To Make The Dressing
1. Combine all ingredients in a small jar and shake to combine. You may wish to add a bit more honey if the dressing is too sour for your taste.
2. Drizzle half of the dressing over the bean mixture and stir through (Set the remaining dressing aside for people to add as desired).

 

 

THANK YOU NIKI NOO!

 

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