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Bean sprout salad with sesame dressing

Beansprout salad

A healthy and tasty salad.

Serves 4 Preparation time 15 mins No cooking required Cost per portion 0.80

1. Shred the cabbage, lettuce and carrot and put them into a large salad bowl.
2. Add finely sliced spring onions on top (only the white part of the onions).
3. Wash and then drain the bean sprouts, then add them to the other vegetables.
4. Mix all the vegetables well.
5. Pour the dressing on to the salad.
6. Before serving sprinkle the peanuts and sesame seeds on top.

Ingredients for salad:
½ a small red cabbage
½ a small white cabbage
1 large carrot
150g bean sprouts
6 spring onions
½ a small lettuce (mixed green and red if possible)
50g peanuts (unsalted and dry roasted)
2 tablespoons white sesame seeds (roasted)

Method for Sesame Dressing:
1. If using sesame powder put some whole sesame seeds in a blender to make the powder.
2. Mix all the dressing ingredients together very well.

Ingredients for Sesame Dressing
3 tablespoons olive oil
1 ½ tablespoons white wine or rice vinegar
½ tablespoon soya sauce
¼ teaspoon black pepper
½ tablespoon honey
½ tablespoon crushed garlic
1 teaspoon sesame seed powder or tahine paste
¼ teaspoon salt

Additional Information:
Tahini is a paste made of ground sesame seeds and sesame oil which is used in many Middle Eastern recipes. Sesame seeds are thought to have originated in India – they are mentioned in early Hindu legends. In these legends tales are told in which sesame seeds represent a symbol of immortality. From India, sesame seeds were introduced throughout the Middle East, Africa and Asia.

Health Benefits of Sesame seeds:
Sesame seeds are rich in beneficial minerals and contain lignans (a type of phytoestrogen) which have a cholesterol lowering effect.

Nutrition Information

Nutrition per 100g per portion women men child
Energy 114 kcal 291 kcal 15% 12% 16%
Protein 3.2 g 8.1 g 18% 15% 34%
Carbohydrate 5.3 g 14 g 6% 5% 6%
Total Sugars 4.4 g 11 g 13% 9% 13%
Total Fat* 9.0 g 23 g 33% 24% 33%
Polyunsaturates* 2.3 g 5.9 g
Mono Unsaturates* 4.8 g 12 g
Saturated Fat* 1.4 g 3.7 g 18% 12% 18%
Fibre* 2.2 g 5.6 g 23% 23% 37%
Salt 0.3 g 0.9 g 14% 14% 21%

* Percentage Daily Values are based on a 2000 calorie diet for an average adult.
Your Daily Values may be higher or lower depending on your calorie needs.

Allergens: Peanuts, Soya, Sesame

Cost per recipe: £ 3.20
Cost per portion: £0.80

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