Cajun-style ham and beans

    25 min

    This tempting salad combines smoky ham, red onion, sweetcorn, canned black-eyed beans and lots of fresh coriander in a spicy soured cream dressing. For generous, meaty chunks of ham, buy pieces from the deli counter rather than thin pre-packed slices. Serve with tomato wedges and crusty fresh bread.

    1 person made this

    Serves: 4 

    • 2 cans black-eyed beans, about 410 g each, drained and rinsed
    • 350 g (12½ oz) frozen sweetcorn, cooked and drained
    • 3 celery sticks, sliced
    • 1 small red onion, chopped
    • 1 green pepper, seeded and diced
    • 200 g (7 oz) piece of smoked ham, cut into 1 cm (½ in) chunks
    • sprigs of fresh coriander to garnish
    • Cajun dressing
    • 150 ml (5 fl oz) soured cream
    • 1 tbsp tomato ketchup
    • 15 g (½ oz) fresh coriander, finely chopped
    • 1½ tsp Cajun seasoning
    • Tabasco sauce
    • salt and pepper

    Prep:25min  ›  Ready in:25min 

    1. To make the dressing, put the soured cream, ketchup, coriander, Cajun seasoning, 2 shakes of Tabasco sauce, and salt and pepper to taste in a large bowl. Whisk together, then taste and add more Tabasco if liked.
    2. Add the beans, sweetcorn, celery, red onion, green pepper and ham to the bowl, and stir until everything is well mixed. Garnish with sprigs of coriander and serve at once.

    Some more ideas

    If you cannot find Cajun seasoning, mix 1½ tsp paprika with ½ tsp cayenne pepper. * Use a can of sweetcorn, about 340 g, drained and rinsed, instead of frozen sweetcorn. * As an alternative to ham, try cooked gammon or roast chicken or turkey. * Make a quick tandoori chicken and chickpea salad. For the dressing, mix 150 g (5½ oz) plain low-fat bio yogurt with 1 tbsp extra virgin olive oil, 15 g (½ oz) fresh coriander, finely chopped, 1 tsp toasted cumin seeds, the juice of 1 lemon, a shake of Tabasco sauce and seasoning to taste. Drain and rinse 1 can of chickpeas, about 410 g, and 1 can of red kidney beans, about 410 g, and add to the dressing together with 1 small red onion, finely chopped, ½ diced cucumber and 200 g (7 oz) shredded green spring cabbage. Cut 250 g (8½ oz) boneless tandoori chicken into cubes, and fold into the salad. Serve with naan bread.

    Plus points

    Black-eyed beans are a good low-fat source of protein and, in common with all other beans, they are a good source of dietary fibre, particularly soluble fibre. This can help to reduce high blood cholesterol levels, thereby lessening the risk of heart disease. Beans and other pulses also provide useful amounts of vitamin B1. * The canning process has little effect on the nutritional value of pulses, so canned beans are a nutritious ingredient to have on hand in the storecupboard. Rinsing the beans thoroughly will help to reduce some of the sugars that can cause flatulence. * Sweetcorn offers vitamins A (from beta-carotene), C and folate as well as dietary fibre. Although the vitamins are lost in canned sweetcorn, they are retained in the frozen vegetable.

    Each serving provides

    B1, B6, C, E, folate, niacin, zinc * A, B2, iron, potassium * calcium, selenium

    Recently viewed

    Reviews & ratings
    Average global rating:

    Reviews in English (0)