My lunch on fasting days has to fulfil lots of competing needs. It needs to be quick to prepare, and portable in case I need to go out. It must be really tasty and it has to be fulfilling. I need to feel as if I have eaten at the end of the meal, and that sense of satisfaction must last through until dinner time. I'm learning that a salad based around pulses meets these objectives. The pulses provide protein, which means I will feel full for a longer period of time. (I know this because if I skip on protein and have a vegetable soup then I get really hungry later and and I get ratty as well!) As with all dishes, I'm looking for a balance of flavours – sweet/sharp/salt – and of textures – crisp/soft/crunchy. The greater the contrast, the more varied and interesting each mouthful of the salad will taste. A word about salad leaves – I only include leaves if they're worth eating: This recipe uses rocket which is peppery and bitter. Iceburg and round lettuce have no flavour, so for me they don't add anything to a salad. These quantities make more than I can eat in one sitting, so I can top up later in the day if I need a snack, or finish it with my supper.
Bean & Mangetout Salad (Serves Two)
240g Drained and rinsed beans
50g Mangetout, parboiled for 2 mins
2 Celery sticks chopped
12 Cherry tomatoes halved
1/2 Cucumber chopped
1 Red pepper/capsicum diced
1/2 Green pepper/capsicum diced
50g Home pickled beetroot
Dressing: Juice of 1 lemon with 1 tbsp soy
Mix all the ingredients except for the leaves, and dress with the lemon juice and soy sauce. When serving, put a few leaves in the bottom of a bowl and cover with the salad. Beans and pulses differ in their calorific value – as a guide you're looking for about 100 cals per 100g. At 40 cals per serving the apple is a bit of a luxury, but having something sweet really improves the eating.
Nutritional Information (Per Serving)
Total Fat 3.0g
Sat Fat 0.5g
Total Carbs 44.5g