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Friday, 26 April 2013

Garden Picnic Green Beans, Beetroot and Satay Salad

Preparation time - 5 minutes
Cooking time - 10 minutes
Total - 15 minutes
courtesy of pinterest
This is a perfect recipe for a quick healthy lunch, a picnic on a sunny day or as a side dish or starter. It is packed with nutrients - the peanut butter contains protein, the green beans are hight in calcium, fibre, iron, vitamins A, B and C, the beets are a good source of iron, potassium and complex B vitamins. 


Ingredients
  • 4 handfuls of fresh french green beans, washed, trimmed and halved
  • 2 cloves of garlic, minced
  • 1 tsp of fresh minced ginger
  • 1 tsp canola oil
  • 1 tsp vegan Margarine
  • Salt and pepper
  • 1 beetroot, fresh cooked

For the satay sauce -

  • 1/4 cup non-sweetened crunchy peanut butter (you can soften it in the microwave if it's too firm)
  • 2 Tbs water
  • 1 Tbs of light soy sauce
  • 2 Tbs coconut milk 
  • 2 teaspoon lime juice


Directions

Blanch the beans in a large pot of boiling water for 5 to 10 minutes or until tender but still slightly firm. Drain immediately and immerse in a large bowl of ice water to stop the cooking. When they are cool, drain and set aside. Heat the margarine and oil in a saut√© pan over medium heat and cook the garlic and ginger for 1 to 2 minutes, stirring occasionally, until lightly browned. Add the beans, sprinkle with salt and pepper and toss. 

In a food processor or blender blend the peanut butter, water, coconut milk, soy sauce and lime juice. 

In a large bowl toss the beetroot, beans and peanut sauce together.


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