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Full of Beans!

April 5, 2010

You may have guessed by now that we’re focusing on beans this month. And while we have warm days left, we’re going raw to ensure maximum nutrition and energy. Good news for us, beans are low in fat, low in cholesterol and a good source of fibre. French beans and broad beans, which we are featuring here, are also packed with vitamins and minerals, like folic acid, potassium, zinc and iron.

Try the Raw French Bean Salad and the Nutty Broad Bean Pâté – they’re both easy, quick to make and great for autumn picnics! The salad is also an excellent source of energy and can be enjoyed about three (or more) hours before your yoga class for that get-up-and-go we all need during season changes.

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Raw French Bean Salad

This is a salad with a twist – great for brunches and lunches. Serves 3-4 people.

Ingredients
10-15 French beans, raw
1 bunch spinach leaves
Rocket to taste
2 mangoes, sliced
2 celery stalks, chopped
10-15 black olives
Nuts, finely chopped
Sweet Indonesian soy sauce

Place the baby spinach leaves and rocket in a flat salad bowl. Now place the sliced mangoes on top of the greens. Sprinkle the celery over the mangoes and add the olives. Cut the beans in half and add it to the salad. Lastly, sprinkle the nuts over all the salad ingredients and dress with the sweet Indonesian soy sauce. Serve with bread.

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Nutty broad bean pâté

This pâté is a great hors d’oeuvre and can be served with crudités or bread.

Ingredients
400g broad bean pods
¼ cup lemon juice
½ tsp crushed garlic
2 tbsp olive oil
4 tbsp cranberry sauce (or juice)
1 handful assorted, unsalted nuts
1 heaped tsp cumin powder
1 heaped tsp coriander powder
¼ tsp turmeric powder
1 pinch cayenne pepper

Place all the ingredients in a blender and blend till smooth. Dish in a small bowl and garnish with finely chopped nuts and fresh finely chopped nuts and fresh coriander

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In the latest edition of Yoga Awakening Africa we explain how to grow Broad Beans, French Beans and Runner Beans so that you can make your very own home grown bean salads. We also share more bean dishes like Cowboy Caviar (a spicy salsa dip), white bean pate and spicy chickpea snacks. Be sure to order the latest edition of YAA – nina@yogaaa.co.za to read all about it and more (R35/copy including postage in SA only).

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Chantelle Roelofse works as a cognitive linguist at Unisa, but also love playing piano and composing music. She teaches yoga at the Yoga Revolution studio, focusing on power yoga and surya namaskara classes. She is interested in the philosophy of yoga and how we can incorporate it in modern living. Chantelle supports ethical living and veganism. Roeloc@unisa.ac.za

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