Bean and pea couscous saladServes 4
Ingredients
- 150g runner beans
- 75g peas, podded
- 250 ml vegetable or chicken stock
- 150g couscous
- 2 large, ripe tomatoes, seeds removed and diced
- ½ small red onion, finely diced
- 8 black olives, chopped
- 20g flat-leaf parsley, chopped
- 5g mint leaves, shredded
- 30 ml olive oil
- 30 ml lemon juice
- Salt and pepper
Method
- Top and tail the runner beans, de-string and cut the beans on the diagonal into slices.
- Put the beans into a pan of boiling, salted water and simmer for 1 minute then add the peas to the pan and continue cooking for another 4-5 minutes. Drain the beans and peas and refresh in cold water. Set aside.
- Put the stock into a pan and bring to the boil. Meanwhile, put the couscous into a bowl.
- When the stock has come up to the boil, pour it over the couscous in the bowl, stir well, cover and leave for five minutes until the couscous has absorbed all the stock.
- Fluff up the couscous with a fork and place in a serving bowl.
- Add the cooked beans, peas and all the remaining ingredients to the couscous and mix well to combine. Season to taste.
Nutritional information
Runner beans are a good source of vitamins A and C, as well as the B vitamins thiamine, niacin and folate. They’re also high in beta-carotene, zeaxanthin and lutein, which are responsible for the yellow, orange and red colours we find in plants, fruit and vegetables.
Vitamins A and C are important antioxidants, which are thought to protect the body against chronic diseases. Vitamin A is essential for good eyesight, while vitamin C can boost the immune system. The B vitamins help to release energy from the food we eat, so the body has fuel to function.
Folate is a water-soluble B vitamin, which cannot be stored in the body. One of its important functions is to make red blood cells and prevent anaemia.
Beta-carotene, zeaxanthin and lutein are phyto-nutrients believed to help shield the skin against the damaging effects of UV light. As they are also powerful antioxidants, they fight free radicals and could lower our risk of cancer and heart disease. Carotenoids, zeaxanthin and lutein can’t be made by the body, so we need them in our diet. Some studies show that carotenoids may reduce our risk of getting age-related eyesight problems.
Runner beans also contain dietary fibre and have a low glycemic index which means they provide slow-release energy and help with blood sugar control.
Peas are a good source of vitamin A, vitamin C, folate, thiamine (B1), iron and phosphorus. As pulses, they are rich in protein, carbohydrate and fibre and low in fat.
Factoids
Runner beans were brought to the British Isles in the 17th century by John Tradescant (gardener to King Charles 1). However, they were grown as a decorative plant for over 100 years before being cultivated as a food.
The runner bean is actually native to cooler, higher altitude regions of Central America. In many rural areas of Mexico, it’s customary for the starchy roots of the runner bean to be eaten as well as the beans. In the UK, the runner bean is grown for its delicious pods.
One of the longest runner beans on record, measuring 26.75 inches, was grown by Fred Hayton from Aberford, near Leeds.
Runner beans contain traces of a toxin called lectin so should be thoroughly cooked before being eaten.
Favourite varieties include Scarlet Runner, Painted Lady and Scarlet Emperor
Runner beans are often just grown for their attractive red flowers but they’re a much under-rated vegetable and it’s worth the few minutes it takes to prepare them as they have a delicate, but deliciously sweet flavour.
Our thanks to 'I'm in season' for permission to use this recipe