Antioxidant Salad
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Antioxidant Powerhouse: The Mung Bean (Rovitsa)
Antioxidant Salad: The mung bean (known as rovitsa) is a very small (slightly larger than lentils) green legume, which is considered one of the most nutritious as it contains high levels of protein, iron, potassium, and vitamins. It primarily grows in barren and mountainous soils, and in Greece, extensive cultivation does not take place except for some areas in Kalavryta.
Health Benefits
The mung bean has high protein content, approximately 24%, and is a source of important minerals such as calcium and phosphorus that are useful for strengthening bones. It contains vitamin B1, which aids in growth, appetite, improvement of the digestive system, and the nervous
system. It also contains vitamin B2, which helps in the absorption of proteins in the body. With the presence of vitamin B2, the absorption of proteins becomes more efficient.
Both adzuki beans and cowpeas have diuretic properties and help reduce fluid retention, particularly in the lower abdomen and legs.
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How to make the Antioxidant Salad
Ingredients (Serves 4)
150g dried adzuki beans
150g dried robitza beans
6 cloves of garlic, with skins
1 lemon cut in half
2 bay leaves
200g cherry tomatoes, halved
A pinch of salt
For the dressing
2 cloves of garlic, peeled
Juice of half a lemon
Juice of half a lime
5 tablespoons of extra virgin olive oil
A handful of basil leaves, roughly chopped
A handful of flat
Leaf parsley leaves, finely chopped
Method:
- Soak the beans according to the instructions on the package. Drain them and rinse with cold water. Place them in a large pot and add the garlic, lemon, and bay leaves. Add plenty of water and once it comes to a boil, let it simmer for 1 hour on low heat until cooked.
- Meanwhile, preheat the oven to 180°C. Place the halved cherry tomatoes on greased parchment paper, sprinkle with a little salt, and bake in the oven for 15-20 minutes.
- To make the dressing, crush the garlic in a mortar with the lemon juice and lime. Slowly add the olive oil and herbs until all the ingredients are combined. Keep the dressing ready to pour over the beans while they are still warm.
- Drain the beans and remove the lemon, garlic, and bay leaf. If you want, keep the cloves of soft garlic and mash them into the dressing. Discard the remaining herbs. Place the warm beans into the dressing, add the tomatoes and set aside to cool. Serve it as a light summer salad.
