This recipe is very refreshing and very filling. It is an ideal picnic dish and anything can be added to it to make it your own, and suit your diet. Again to prove eating healthy and mostly organic doesn’t have to cost the earth.
250 g Mung Beans
2 Pickled Beetroot
1 Pickled Cucumber
1 Bunch Coriander
1 handful Kale
2 Garlic Cloves
1 Tbsp Kombu Seaweed
or 1 small strip Wakame Seaweed
4 Tbsp Mixed Seeds (Pumpkin, Sunflower, Sesame Seeds, Flax/Linseed)
4 Green Zebra Tomatoes (stay green when ripe - optional)
2 Tbsp Olive Oil
To pickle Beetroot and Cucumber, wash both thoroughly in water with a touch of vinegar. Rinse well. Peel Beetroot. Dice in a Paysanne. Repeat for cucumber but do not peel it. Place in a bowl with sea salt. Toss gently (separately, if you don’t want the cucumber to be died red because of the beetroot). Discard the juice that may have formed, and decant in a jar and cover with Organic Apple Cider Vinegar. Screw lid on and let to pickle for about 2 weeks (can keep up to 3 months).
Rinse Mung Beans (substitute for Lentils, butter Beans, if you prefer) in a large bowl of water. Drain and repeat. Drain and place in a pot with Garlic and Seaweed (to trap Lectins), cover with water. Bring to boil. Drain, rinse, and bring to the boil gain. Simmer with lid on for 5-10 minutes, then let to rest to allow beans to finish cooking gently. Drain and rinse. There should be little chance of any Lectins left. I usually discard the seaweed but you can add them to the dish if you wish so.
Quickly steam Kale and rinse under cold water.
Chop Coriander grossly or pick leaves if you prefer.
To serve: place the beans, Kale and the pickled vegetables in a bowl and toss gently. Drizzle with Olive Oil, and season to taste (you can also use Tamari if you like a more pronounced taste).
Cut radishes in quarters or wedges, depending on size. And add to Beans mix.
Sprinkle seeds and Coriander and serve.
You can also add 1 Tbsp per person of Oat Bran to add more fibre, and make this dish a even more healthy and more filling option.
Recipe for 6
500g Mung Beans £1.60 £0.80
1 bunch of fresh Beetroot £1.70 £0.85
(usually 3–4 beetroot)
1 Organic Cucumber £1.00 £1.00
Radish Bunch £0.48 £0.48
Organic Kale (200g) £1.50 £0.50
Coriander (1 bunch) £1.25 £1.25
Kombu (50g) £1.99 £0.25
Seeds (mixed, 275g) £2.74 £0.27
Olive Oil (1L) £4.72 £0.05
(first cold pressed Extra Virgin)
Organic Apple Cider Vinegar £1.50 £1.50
Total: £18.48 £6.95 (= £1.15 per person)
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Olivier is a Michelin-Star trained chef, also a student in Nutrition and Naturopathy, embracing fully his passion for good food and healthy eating. He should graduate July 2016.