Our new NutritionConfidence recipe created by dietitian, Mpho Tshukudu, is a flavour powerhouse and oh-so nutrient rich everything green salad. This is a great in between seasons – not completely cold, but also not a warm salad, for those in-between days.
Courgettes are indigenous to South Africa. They make beautiful salads, soups, stir-fries and can also be used in baking to add moisture and fibre to the dish. They are a relatively low kilojoule vegetable and are a source of fibre and vitamin C.
Serves 4 – 6
- 500 g Green beans, stems removed
- 2 Courgettes, julienned and cut into 4 cm length
- 3 Tbsp baobab mayonnaise OR 3 Tbsp or plain yoghurt dressing, mixed with 1 tbs cold-pressed oil (olive, avocado, sesame, marula)
- 1 tsp dried tarragon OR 1 Tbsp fresh, chopped tarragon
- 1/2 teaspoon green peppercorns, finely crushed
- 3 teaspoon capers, drained and roughly chopped
- Pinch of salt, or more to taste
- Prepare ice water bath
- Blanching: Using a big pot, bring about 2 cm water to boil. Add beans for 1-2
minutes until bright green but still crisp.
- Drain and soak in an ice water bath for about 2 min bath, to stop cooking process
- Once cool, drain in cut into 4 cm lengths
- Add beans and courgette to a bowl
- Add baobab mayonnaise or yoghurt dressing and oil. Mix well
- Add capers, tarragon and peppercorn
- Add salt if needed
- ⅓ cup baobab powder
- ¼ cup water
- ⅓ cup oil
Put all ingredients in a high speed blender for 2 minutes until thick.
- 3 Tbsp plain yoghurt
- 1 tsp lemon juice
- Whisk together
- The everything green salad.
- The green beans are slightly blanched and the courgettes (baby marrow) are raw, giving the recipe a fresh and crisp texture. Baobab mayo is an alternative to the regular mayonnaise, it gives a slight tart taste with a creamy mouth-feel. Baobab is indigenous to Southern Africa and other tropical areas in Africa. The fruit is rich in insoluble fibre, vitamin C and calcium.
- Capers are edible flower buds that add colour and build up the tangy taste.
- Tarragon adds a slight liquorice flavor.
Nutritional analysis per serving of 4:
Energy: 570 kJ
Fat: 4,4 g
Fibre: 4,7 g