Author Jean Morrison
Broad Bean and Pasta Salad
This recipe went down well last Christmas Day for lunch. I thought the green and red were quite appropriate Christmas colours.
30 minutes, includes time to cook pasta and beans
Cooking time: 20 minutes
Quantity: Serves 4 - 6
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1 and 1/2 cups small pasta such as little shells or risoni
2 teaspoons of salt to cook pasta
1 teaspoon of oil to cook pasta
100 gm diced bacon
5 spring onions, chopped finely
150 gm small broad beans, weighed after shelling
1/2 teaspoon salt to cook broad beans
1/2 red capsicum, chopped small
2 tablespoons French salad dressing
Salt and pepper, if necessary
Cook pasta according to packet directions including the salt and oil in the cooking water. Drain and cool.
Cook the bacon in a frying pan and cool. Cook the broad beans in water and salt until just tender. Drain and cool.
Toss all the ingredients together in a large bowl. Adjust seasoning if necessary. Serves 4 - 6
If you prefer, you can omit the salt from the cooking process for both the beans and the pasta but personally I think they both taste better with salt. If you don't like broad beans substitute cooked red kidney beans.
Beans are a good source of protein and fibre. They also contain vitamin C, iron, thiamine, folate, phosphorus and potassium. They have been shown to aid in reducing cholesterol. Most beans contain only 2-3%fat. Beans were among the first cultivated crops in the world. Evidence has shown that beans were cultivated as far back as 7000 BC in Peru and Mexico. When they are combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein. Dried beans are a staple food in many countries of the world.
Capsicums are from the nightshade family. They originated in Central and South America. They come in an amazing array of colours from bright red, yellows, oranges, purples and greens. Capsicums can be eaten in their raw form or they can be cooked. They range from very mild spiciness to extremely hot! Most species of capsicums contain capsaicin which is the chemical that causes the hot burning sensation when they are eaten. They are good sources of vitamin C.
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