Quick super foods recipe: Warm citrus bean salad

In all its forms, from tender garden-fresh green beans to robust dried kidney beans, the humble bean soaks up flavours while contributing a generous helping of fibre for digestive health and enriching the blood with iron. Beans fill you up but are low in fat, and as most beans contain at least 20 percent protein, they are an excellent alternative to meat for vegetarians.

A member of the onion family, garlic is rich in allyl sulphur compounds, a group of antioxidants believed to play a role in reducing the risk of cancer by stimulating enzymes that help the body to get rid of harmful chemicals.

Preparation time 10 minutes

Cooking time 15 minutes

Serves 4

7 simple ingredients:

1. 420 g (1 3/4 c) frozen baby lima beans
2.  15 ml (1 tbsp) olive oil
3. 2 finely chopped shallots
4. 1 crushed garlic clove30 ml (2 tbsp) finely
5. chopped fresh mint30 ml (2 tbsp) finely
6. chopped fresh parsley
7. Juice of half a lemon

3  easy steps 

1. Boil frozen baby lima beans in a pot of boiling water for three minutes, or until just tender, then drain and set aside.

2. Heat olive oil in a frying pan and add finely chopped shallots and crushed garlic clove. Sauté over medium heat for eight minutes, or until softened.

3. Add the beans to the onions in the pan with chopped fresh mint, chopped fresh parsley and the lemon juice. Cook for two minutes, stirring occasionally, before serving.

• This dish works really well with grilled chicken or smoky bacon. Use the juice of one lemon to sharpen the flavour and serve with steamed white fish fillets.

• If the lima beans are large, remove the outer pale green cases. Pour boiling water over them, leave for two to three minutes, then drain and refresh with cold water. Pop the beans out of their cases.

Key nutrients: 104 Calories, 5 g Fat, 1 g Saturated Fat, 9 g Carbohydrates, 6 g Protein, 7 g Fibre