Indian bean, broccoli & carrot salad

10-30 minutes 3 of 5-a-day 30-60 minutes 4 servings 400 kcal or less calcium fibre folate healthy iron low calorie low gi lunchbox mains quick slimming veggie vitamin c

N/A

Source

Ingredients

250g green bean , trimmed

1 head of broccoli , cut into florets

2 tsp vegetable oil

2 tsp black mustard seed

½ tsp dried chilli flakes

100g frozen pea (or use fresh)

3 large carrots , grated

large bunch coriander , roughly chopped

3 tbsp sunflower seed

200ml natural yogurt

½ cucumber , peeled and grated

thumb-sized piece ginger , grated

½ tsp ground cumin

juice and zest 1 lime

1 tbsp chopped mint leaves

pitta bread , to serve (optional)

Method

Cook the green beans in a large pan of boiling salted water for 4-5 mins, adding the broccoli after the first 2 mins. Once all the vegetables are tender, drain well. Meanwhile, mix all the raita ingredients together, then set aside.

Heat the oil in a large frying pan and toast the mustard seeds and chilli flakes for a few mins until fragrant. Add the peas, green beans and broccoli, tossing until heated through. Turn off the heat and stir in the carrots and coriander.

Serve the salad warm (or cold for a working lunch) with a dollop of raita, sprinkled with sunflower seeds and some pitta bread, if you like.