Snow pea, sugar snap and green bean salad

Thumb big pr 0088 green beans  mange tout  sugar snaps with sunflower seeds nh

Snow pea, sugar snap and green bean salad

A fresh dairy free accompaniment to any meal. Can be served hot or cold depending on your preference (and the weather!). Sunflower seeds are high in vitamin E and add a mild nutty flavour to make it more filling as a side or snack than most salad recipes. Try adding them raw or lightly toasted.

SERVES: 4-6 as a side, or 2-4 by itself PREP TIME: 15 mins COOK TIME: 15 mins

Ingredients

  • 250g green beans
  • 250g sugar snap peas
  • 250g mange tout (snow peas)
  • 180g frozen or fresh peas (optional)
  • 8 stalks fresh parsley
  • 1 cup sunflower seeds
  • ¼ cup olive oil
  • ½ lemon, zest
  • fresh ground pepper, to taste

Method

  1. On the stove top place a medium sized pot half full of water and bring to the boil.
  2. While waiting for the water to boil remove the top and tail of the green beans and wash them, along with the mange tout and sugar snaps.
  3. Place the green beans into the boiling water so that they cook until tender but not too soft.
  4. Then do the same with the sugar snaps and then the mangetout (snow peas).
  5. Green beans will take 5-7 minutes, sugar snaps and mangetout (snow peas) will take 2-4 minutes. You can add the peas with the mange tout if you feel to have them in the salad. Make sure that you allow the water to come to the boil in between each time so that the greens are going into boiling water.
  6. Once each one is cooked your desired tenderness place into cold running water or water with some ice in until they are cold. (This stops them from cooking any further and keeps them bright green in colour).
  7. Take out of the water and let them drip dry.
  8. Pick the fresh parsley leaves off the main stalk and loosely chop.
  9. Take a medium sized bowl and place all the blanched greens and parsley into the bowl and mix together.
  10. Now add the sunflower seeds, olive oil, lemon zest and pepper and mix gently until everything is mixed through evenly.

Inspiration

  • This brilliant green salad is crunchy and fresh at room temperature or you can warm the salad up if you feel to have it hot.
  • Looking for a balanced protein meal try with the following delicious recipes - Slow roast lamb leg, Lemon basil chicken, Chicken pancakes, Sausage roast or Crumbed fish.
  • If you would like to cut down on the sweetness trying adding some fresh rocket or watercress right at the end instead of peas.
  • Add some zing with lime zest instead of lemon
  • For a little extra crunch lightly dry toast the sunflower seeds in a pan on the stove or in the oven before adding to the mix.

Dietary Requirements

Gluten Free  |  Dairy Free  |  Sugar Free  |  Yeast Free  |  Soy Free  |  Egg Free  |  Nut Free  |  Vegetarian

Filed under

Gluten freeDairy free

  • Thumb small 13714 10153289670431098 3771053155095152744 n

    By Natalie Hawthorne

    Passionate cook and photographer

  • Thumb small 13714 10153289670431098 3771053155095152744 n

    Photography: Natalie Hawthorne

    Passionate cook and photographer