Another simple salad - to be eaten with cold meats or on its own.
2 tsp caraway seeds
2 x 400g tins / 14oz cans butter beans
2/3 of a small red cabbage
3-4 tbsp plain yogurt, whatever kind you can eat
2 tbsp cider vinegar
sea salt and freshly ground black pepper
Bruise the caraway seeds with the base of a
rolling pin then put them into a bowl or a saucepan.
Add the butter beans with the liquid in the tin, stir well and heat over a low flame or in a microwave (2 minutes on high) until they are warm but have not started to cook.
Leave them for 20-30 minutes to allow the beans to absorb the flavour of the caraway seeds then discard the liquid and most of the seeds.
Meanwhile, slice the red cabbage very thinly and mix with the beans. Mix the yogurt, vinegar and season with salt and pepper. Use to dress the salad - then serve.?
Serves 6 - per portion
111cals - 8g protein
1g total fat - 0.3g sat / 0.2g mono / 0.4g poly
4.6g carbohydrate of which 3.8g sugar
7g fibre - 500mg sodium / 1.1g salt