Spring Salad Starring ☞ Fresh Peas, Beans & Greens.

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Simply tear the watercress leaves off the stalks.

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De-pod the fava beans and steam in salted boiling water for approx 4 minutes until tender. Peel the shells off the beans to reveal their green colour.

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Blanch the yellow wax beans in salted boiling water for 4 minute or so until tender.

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Plunge in ice water to stop the cooking process, allowing the beans to maintain texture and colour.

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Do the same with the green beans!

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Set aside.

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Top and tail the sweet snap peas and slice in half to reveal the gorgeous insides. Enjoy raw.

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Thinly slice peeled a yellow beet and a bartlett pear on a mandoline. Squeeze over lemon juice to stop the oxidization/browning and give them a quick pickle affect!

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For the dressing whisk together: 3 tbsp olive oil, juice of 1 small lemon and 1/2 small orange 1 clove of minced garlic, and a good pinch of salt, with cracked black pepper.

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Combine the salad ingredients and toss together gently with your fingers.

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Assemble the salad onto a plate and spoon over some of the vinaigrette.

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ENJOY!

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This light and refreshing side salad is made up of a wide variety of colourful whole plant foods, offering a spectrum of nutrients, tastes and textures! The watercress, scallions, and radish are now in seasonal in QC – which inspired this recipe! You do not need to use all of these components. My intention was to demonstrate the wide variety of nutritious plant foods are available, to jazz up our every day salads!

Ingredients:

  • Watercress, about 2 cups
  • Arugula, about 2 cups
  • Pea shoots, 1 cup
  • Blanched green string beans, 1 cup – blanched in salted water
  • Yellow wax beans, 1 cup – blanched in salted water
  • Fresh fava beans, 1 cup – blanched in salted water
  • Raw sweet snap peas, 1 cup
  • Yellow beet, 1 – sliced thinly on a mandoline
  • Bartlett pear, 1 – sliced thinly on a mandoline
  • Radishes, about 5 – sliced thinly on a mandoline
  • Scallion tops, 2 – chopped
  • Flat-leaf parsley, small bunch
  • Fresh mint, small bunch

Dressing Ingredients:

  • Olive oil – 1/4 cup
  • Lemon, 1 – juice
  • Orange, juice from 1/2 a fruit
  • Garlic, 1 clove – minced
  • Salt & Cracked black pepper to taste

Whisk together and set aside.

Instructions:

  1. Wash and chop all of the components, ready to assembled into a salad. Note: Feel free to use only the arugula or watercress, and either the parsley or mint – to simplify the recipe. Also, red beets are totally fine instead of yellow!
  2. In large pot, boil about 6 cups of salted water. Drop the string beans in for a minute or so, to lightly cook them – and then plunge into a bowl of ice water. Transfer the lightly cooked beans to a bowl. Do the same with the fava beans.
  3. In a large mixing bowl, simple combine a mix of the fresh greens, chopped herbs, snap peas, blanched string beans, sliced radish/pear/beet and pea shoots. Toss and coat lightly with the dressing. Enjoy!

Nutrition Tips:

– Watercress is a flavourful peppery plant that is packed with Vitamins C & A and calcium, and contains iron, B vitamins & amino acids. Traditionally it is used to treat digestive disorders & respiratory tract conditions.

– Sweet snap peas are a great source of vitamin C, vitamin A, vitamin K, B vitamins, and contains iron calcium and potassium. String beans are a good source of vitamin C, vitamin A, and contain calcium, iron, and fiber. Fava beans are a great source of protein, fiber, iron, and calcium.

– Pea shoots are rich in Vitamin C and A.vitamin C, A, iron, calcium, magnesium, Vitamin B6, and fiber.

– Fresh fava beans are a fantastic source of protein, iron, calcium, magnesium, zinc, folate & fiber.

– Green string beans contain vitamin C, vitamin A, iron, calcium, magnesium, Vitamin B6, and fiber.

– Yellow wax beans (very similar to green string beans!) are a good source of Vitamin C, B Vitamins, iron, calcium, magnesium, potassium, and fiber.

– Arugula is packed with vitamin A, C, K, folate, calcium and iron, potassium and magnesium.

 

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