2019-08-01 Eat Well

Super Bean Mexi Salad

Recipe / Jacqueline Alwill

High on our home menu repertoire is Mexican. We try mixing

and matching different ingredients with Mexican spices

and flavours and they’re always a cracking success! This

combination in particular is a great way to up the iron in your

diet from simple plant-based ingredients. Both the tofu and

the lentils deliver iron to the dish. The vitamin C-rich citrus

fruits squeezed over before serving help the body absorb the

iron in food — all in a very delicious, wholesome meal. The

whole family will love this tasty, nourishing and iron-rich bean

salad with a special Mexican twist.

Serves: 4–6

2 tsp coconut or extra-virgin

olive oil

200g corn kernels

300g organic hard tofu, cut

into 2cm pieces

1 tsp ground cumin

1 tsp ground coriander

2 tsp smoky paprika

Pinch chilli flakes

400g tin kidney beans, rinsed

& drained

400g-tin brown lentils,

rinsed & drained

2 cups shredded red cabbage

200g cherry tomatoes, cut

into quarters

1 red capsicum, seeded

& finely chopped

1 yellow capsicum, seeded

& finely chopped

½ bunch coriander, leaves

picked, stalks finely

chopped

½ cup mint leaves, finely

sliced

100g red onion, peeled

& finely diced

Sea salt & black pepper

1 large avocado, peeled

& diced

Juice 1 lemon or 2 limes

Heat frying pan on medium

heat, add oil, corn kernels,

tofu, cumin, coriander,

paprika and chilli and cook

4–5 mins, tossing frequently

to coat.

Remove from pan and set

aside to cool.

In large mixing bowl,

combine kidney beans, lentils,

cabbage, tomatoes, red and

yellow capsicum, coriander,

mint, red onion and corn and

tofu mix, and season with sea

salt and black pepper.

Top with avocado pieces

and drizzle all over with

lemon or lime juice.

Serve as is or with tortilla

or corn chips if desired.

Super Bean Mexi Salad

Steamed Greens & Red Rice

with Tahini & Lemon

Steamed Greens & Red Rice with Tahini & Lemon

Recipe / Adam Guthrie

The whole family will love this delicious red rice dish

with a simple tahini and lemon dressing.

Serves: 4

8 cups kale, roughly chopped

1 head broccoli, cut into bite-sized

florets & stems sliced

8 baby bok choy, cut into strips

lengthwise

2 cups cooked red rice

4 tbsp tahini

Lemon, to squeeze

Salt & pepper, to taste

Steam all vegetables in a little

water until bright green (2 or

3 mins).

Place cooked red rice into

4 bowls, top with steamed

vegetables, dollop on 1 tbsp

tahini to each bowl, squeeze over

lemon and sprinkle with salt and

pepper to taste.

Enjoy immediately. Photography: Jacqueline Alwill, Adam Guthrie

72 | EatWell

RECIPES

iron boosting

EWL026_066-074 CR Iron-boosting Meals-PR.indd 72EWL026_066-074 CR Iron-boosting Meals-PR.indd 72 5/08/2019 11:25:59 AM5/08/2019 11:25:59 AM

SuperBeanMexiSalad

Recipe/ JacquelineAlwill

Highonourhomemenurepertoireis Mexican.Wetrymixing

andmatchingdifferentingredientswithMexicanspices

andflavoursandthey’realwaysa crackingsuccess!This

combinationinparticularis a greatwaytouptheironinyour

dietfromsimpleplant-basedingredients.Boththetofuand

thelentilsdeliverirontothedish.ThevitaminC-richcitrus

fruitssqueezedoverbeforeservinghelpthebodyabsorbthe

ironinfood—allina verydelicious,wholesomemeal.The

wholefamilywilllovethistasty,nourishingandiron-richbean

saladwitha specialMexicantwist.

Serves:4–6

2 tspcoconutorextra-virgin

oliveoil

200gcornkernels

300gorganichardtofu,cut

into2cmpieces

1 tspgroundcumin

1 tspgroundcoriander

2 tspsmokypaprika

Pinchchilliflakes

400gtinkidneybeans,rinsed

& drained

400g-tinbrownlentils,

rinsed& drained

2 cupsshreddedredcabbage

200gcherrytomatoes,cut

intoquarters

1 redcapsicum,seeded

& finelychopped

1 yellowcapsicum,seeded

& finelychopped

½bunchcoriander,leaves

picked,stalksfinely

chopped

½cupmintleaves,finely

sliced

100gredonion,peeled

& finelydiced

Seasalt& blackpepper

1 largeavocado,peeled

& diced

Juice1 lemonor2 limes

Heatfryingpanonmedium

heat,addoil,cornkernels,

tofu,cumin,coriander,

paprikaandchilliandcook

4–5mins,tossingfrequently

tocoat.

Removefrompanandset

asidetocool.

Inlargemixingbowl,

combinekidneybeans,lentils,

cabbage,tomatoes,redand

yellowcapsicum,coriander,

mint,redonionandcornand

tofumix,andseasonwithsea

saltandblackpepper.

Topwithavocadopieces

anddrizzlealloverwith

lemonorlimejuice.

Serveasis orwithtortilla

orcornchipsif desired.

Super Bean Mexi Salad

Steamed Greens & Red Rice

with Tahini & Lemon

Steamed Greens & Red Rice with Tahini & Lemon

Recipe / Adam Guthrie

The whole family will love this delicious red rice dish

with a simple tahiniandlemon dressing.

Serves: 4

8 cups kale, roughly chopped

1 head broccoli, cut into bite-sized

florets & stems sliced

8 baby bok choy, cut into strips

lengthwise

2 cups cooked red rice

4 tbsp tahini

Lemon, to squeeze

Salt & pepper, to taste

Steam all vegetables in a little

water until bright green (2 or

3 mins).

Place cooked red rice into

4 bowls, top with steamed

vegetables, dollop on 1 tbsp

tahini to each bowl, squeeze over

lemon and sprinkle with salt and

pepper to taste.

Enjoy immediately. Photography: Jacqueline Alwill, Adam Guthrie

72 | EatWell

RECIPES

iron boosting