Green Bean Salad with Cranberries

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.