A crunchy and nutty green bean salad, high in fibre and rich in vitamin K. A recipe that also helps regulate cholesterol and reduce the risk of heart disease.
Nutritional highlights
This nutrient-rich recipe provides benefits to your digestion and bones, as well as contributing to the regulation of cholesterol.
>Find out more about foods that lower your cholesterol.
To start with, green beans have a high fibre content to aid digestion and are a rich source of vitamin K for healing and bone health. Combine these with almonds, which contain the monounsaturated fats that help to regulate cholesterol and reduce the risk of heart disease, and you have a dish that packs a healthy punch.
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Ingredients
Makes 8 servings
Preparation time: 5 minutes
Cooking time: 15 minutes
- 600g green beans
- 2 tbsp olive oil
- 2 shallots
- 100g almonds
- 4 garlic cloves, crushed
- 100g dried cranberries
- 2 tsp honey
- 1/4 cup apple cider vinegar
Method
Blanch the green beans in a large saucepan of boiling water for 2 minutes, then drain. Plunge the beans straight into cold (or iced) water for a minute or 2, then drain again and put to one side in a bowl.
Into a frying pan, add the oil and thinly sliced shallots along with the almonds and crushed garlic. Cook for 4-5 minutes until tender and lightly browned, then put aside with the beans.
Next, add the cranberries, honey, vinegar and 1 tbsp water into the pan. Bring to a simmer and cook for 5 minutes, stirring occasionally until the cranberries are plump.
Allow to cool and then toss with the beans and shallot mixture.
Top tip:
If you’re allergic to nuts, try swapping the almonds for sunflower or pumpkin seeds for similar nutritional benefits.