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Recipe provided by: Anna Jacob

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Bean Salad with Yoghurt Herb Dressing
Serves 1

Ingredients:

Bean Salad: 1 slice nutri multigrain bread, cut into cubes 1/4 cup canned Garbanzo beans (chickpeas), rinsed and drained 1/4 cup red kidney beans, rinsed and drained 1/4 cup corn kernels, rinsed and drained Butter lettuce leaves Yoghurt Herb Dressing: 1/4 cup non fat natural yoghurt 2 tbsp coriander, chopped Salt and black pepper to taste

Method: Toast the bread cubes in a toaster oven. Mix 1½ tbsp of chopped coriander with non fat natural yoghurt, and season with salt and black pepper. Place the lettuce leaves in a bowl. Add the beans and corn to the bowl and top with the toasted bread cubes. Garnish with yoghurt herb dressing and the remaining ½ tbsp of chopped coriander.

Anna says:

Lettuce is a vegetable with one of the lowest calories.

Garbanzo beans, also commonly known as chickpeas, are very high in protein and fibre.

When using canned beans, look for those with less sodium.

By toasting wholemeal bread, you create croutons that are low in fat.

Yoghurt is high in calcium and protein. It also has “live” bacteria that is good for the health of the gut.

If you are not used to the tang of yoghurt, you might want to balance the taste with a pinch of salt.

For more information, you can log on to www.foodnutrition.com.sg

Nutritional Analysis

Energy : 150 kcals
Carbohydrate : 26g
Protein : 8g
Dietary Fibre : 5.2g
Total Fat : 1.6g
Sat. Fat : 0.3g
Calcium : 109mg