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