<h3>All about chickpeas</h3>Chickpeas are, of course, the heart of this Indian chickpea salad recipe. Also known as garbanzo beans, chickpeas are a staple part of people’s diets all around the world. In fact, they are among the most widely grown pulses on the planet. Not only that, but they are also one of the earliest pulses that humans cultivated. Experts believe people first domesticated the chickpea in the Middle East in around 7,000 BCE. Today, India produces more chickpeas than any other country – making this pulse the perfect ingredient for an Indian-inspired salad!Chickpeas are extremely versatile. You can buy them dried or canned, and consume them fresh, roasted, or boiled. Besides this Indian chickpea salad recipe, they make a fabulous addition to curries, stews, pasta dishes, and soups. What’s more, you’re able to blend chickpeas into hummus, or pop them into a food processor to make falafel. It’s also possible to grind them into chickpea flour, which is a great gluten-free substitute to bake with.But that’s not all. There are more unusual ways you can use these humble pulses, too. For instance, roasted and ground chickpeas are a traditional caffeine-free alternative to coffee. And if you purchase tinned chickpeas, don’t be too quick to throw away the thick water they come in. Known as aquafaba, it works surprisingly well as a vegan alternative to egg whites in dishes like meringue and mayonnaise!It's not just their versatility and affordability that makes chickpeas a popular ingredient. The pulse is also highly nutritious, offering us a wealth of potential health benefits. Time to find out more about why this Indian chickpea salad is so good for you.[embed]https://www.youtube.com/watch?v=LImB5poTBjU[/embed]<h3>The health benefits of chickpeas</h3>From the hydrating power of cucumber to red pepper’s high vitamin C content, there are many reasons why this Indian chickpea salad can boost your wellbeing. And lots of them are thanks to the chickpeas themselves.For starters, chickpeas are a fantastic source of <a href="https://erbology.co/plant-based-protein/">plant-based protein</a> and contain almost all the essential amino acids. Protein is vital for everything from muscle strength to bone health and weight management. The fact that chickpeas are high in fiber also means they can reduce your appetite.(1) So that’s one more reason this Indian chickpea salad could help you maintain a healthy weight.This combination of protein and fiber additionally works to aid blood glucose management. Studies have found consuming chickpeas may decrease fasting insulin levels and the amount that blood sugar rises after eating.(2) Sticking with fiber for a moment, this also helps to support digestive health. The soluble fiber in chickpeas nourishes the good bacteria in your gut, benefiting everything from immunity to brain health.Speaking of brain health, there’s another reason tucking into this Indian chickpea salad could support your cognitive functions. Chickpeas are a great source of choline, which helps to produce certain neurotransmitters. In addition, the pulse is bursting with magnesium, a mineral that has a key role to play in nerve function. Research has discovered that eating <a href="https://erbology.co/best-natural-sources-magnesium/">magnesium-rich foods</a> may enhance brain health and protect against neurodegenerative conditions as we age.(3)As if that weren’t enough, enjoying this Indian chickpea salad could additionally boost heart health. The magnesium and potassium the pulses contain can reduce blood pressure, while the soluble fiber decreases levels of LDL cholesterol.(4) This all helps to lower the risk of heart disease and keep your ticker healthy.<h3>The power of seasonings</h3>It’s no surprise that eating salad can be good for your health. What you might not realize is that even the herbs and spices in this Indian chickpea salad have their benefits. Take coriander. This fragrant green leaf is chock-full of antioxidants that help to fight oxidative stress and reduce inflammation.(5) One of the many potential advantages of this is that coriander could protect brain health and even lessen symptoms of anxiety.(6) However, further research is necessary to confirm this.Moving on to cumin, this is one of the key spices that makes this chickpea salad recipe Indian. But it brings more than warmth and flavor to the dish – it also boosts the meal’s health benefits. For example, people traditionally use cumin as a digestive aid thanks to its ability to ease indigestion and <a href="https://erbology.co/irritable-bowel-syndrome/">IBS symptoms</a>.(7) Cumin is also rich in iron, which is crucial for producing red blood cells and transporting oxygen around the body.Then there’s garlic. This is a plant with some seriously potent wellness benefits. Its antiviral properties could help support the immune system, protecting against colds and flu and reducing the severity of their symptoms.(8) Garlic may additionally work to lower blood pressure by relaxing blood vessels and improving blood flow. This can lessen the risk of cardiovascular diseases like stroke and heart attack.(9)That’s just a quick overview of how the seasonings in this Indian chickpea salad can support your wellbeing. Now let’s look at how to whip up the recipe.<img src="https://erbology.health/wp-content/uploads/2024/03/5D32864-1024x682.jpg"><h3>How to make this Indian chickpea salad recipe</h3>This Indian chickpea salad is not only delicious and wellness-enhancing, but also quick and easy to create. Start by tipping a cup of chickpeas into a bowl. Next, dice half a cup of cucumber, and a third of a cup each of red pepper and tomatoes. Add these to your chickpeas, along with a quarter of a cup of chopped spring onions. Feel free to adjust the amounts of these ingredients if you’d rather have more or less of them!Now we get to the seasonings. Pop two tablespoons of chopped coriander and three tablespoons of chopped roasted cashews into the mix. Then it’s time for our more unique ingredients! Sprinkle half a teaspoon of moringa powder and a third of a teaspoon of tulsi powder into your Indian chickpea salad. Top this off with a pinch of sea salt and black pepper, before squeezing in the juice of half a lemon.Finally, sprinkle in half a teaspoon of garlic powder, a quarter of a teaspoon of cumin powder, and an eighth of a teaspoon of curry powder. As always, you’re able to use more or less of these seasonings to suit your personal taste. Drizzle one or two tablespoons of avocado oil on top, before giving your Indian chickpea salad a good mix. Try to ensure that the herbs, spices, and oil are evenly distributed over the chickpeas and vegetables.And with that, you’re ready to serve! Spoon your Indian chickpea salad onto plates or bowls, and garnish with coriander leaf and roasted cashew nuts. Then all that’s left to do is enjoy it.<h3>Let’s talk about tulsi</h3>Tulsi is a fantastic ingredient to include in an Indian chickpea salad. Revered as the ‘Queen of Herbs’, it’s been a central part of Ayurvedic medicine for centuries – and with good reason. We have a whole article on <a href="https://erbology.co/tulsi-holy-basil-benefits/">the benefits of tulsi</a>, but it’s worth going over the highlights here.Also known as holy basil, tulsi acts as an <a href="https://erbology.co/adaptogens/">adaptogen</a>. This means that it can help the mind and body to cope with physical and mental stress more effectively. For example, studies have found that the herb could balance mood and reduce feelings of anxiety and depression.(10) That makes this Indian chickpea salad recipe a great choice when you feel the need for a pick-me-up.Tulsi is additionally rich in antioxidants, which protect our cells against damage caused by free radicals. Research has linked such damage to several chronic diseases, making this a key benefit. The herb’s potent phenolic compounds may even help to defend us from toxins and infections. Indeed, one study found that tulsi leaf extract raised levels of immune cells like natural killer cells and T-helper cells in the blood of healthy participants.(11)What’s more, tulsi contains several important nutrients, including vitamins A and C, minerals like calcium, iron and zinc, and chlorophyll. These all have vital roles to play in our overall health and wellbeing. Studies have also discovered that the herb may have a positive influence on metabolic conditions, such as obesity and diabetes.(12) That’s a lot of persuasive reasons to add it to your Indian chickpea salad!<a href="https://erbology.co/shop/organic-tulsi-powder/"><img src="https://erbology.health/wp-content/uploads/2024/03/5D32924-1024x682.jpg"></a><h3>Introducing our organic tulsi powder</h3>We source the tulsi we’ve used in this Indian chickpea salad directly from small, organic farms in Uttar Pradesh, India. People have been cultivating the herb here for generations, so you know the plants are in good hands.After harvesting, the farmers carefully dry the leaves before grinding them into a fine powder. We then pack this into environmentally friendly, recyclable amber glass jars ready to send to your door. You won’t find any additives or other unwanted ingredients in there, just 100% pure <a href="https://erbology.co/shop/organic-tulsi-powder/">organic tulsi powder</a>.Tulsi powder has a zesty, peppery flavor that goes brilliantly in this Indian chickpea salad recipe. However, this is far from the only means by which you can enjoy its benefits. The traditional way to take the herb is by drinking <a href="https://erbology.co/recipes/tulsi-tea/">tulsi tea</a>. You could also sprinkle some into a smoothie, breakfast bowl, soup, dip, or stew.As with all adaptogens, we recommend taking tulsi for a maximum of 20 days before giving your body a short break. Please note that those who are pregnant or breastfeeding are advised not to take tulsi. This is simply because there hasn’t yet been much research into the herb’s safety for these groups. Similarly, if you have an existing health condition or are on pharmaceutical medication, seek medical advice before taking tulsi. This will help you avoid any unwanted interactions or side effects.<h3>The magic of moringa</h3>This Indian chickpea salad has not one but two special functional food additions! Moringa is a large tree native to India, where people have used it in traditional medicine for years. Nicknamed the ‘tree of life’, <a href="https://erbology.co/what-moringa-good/">moringa offers a wealth of benefits</a> to our wellbeing. Here are just a few of them.First, the leaves are rich in iron, calcium, magnesium, immune-supporting vitamin C, energy-boosting B vitamins, and <a href="https://erbology.co/beta-carotene/">beta-carotene</a>. The body converts the latter into vitamin A, which is crucial for healthy vision. So adding the powder to your Indian chickpea salad is an effective way to up your nutrient intake. Moringa is additionally bursting with antioxidants like quercetin, which may lower blood pressure, reduce inflammation, and support brain health.(13)Experts believe that many of moringa’s benefits are thanks to compounds called isothiocyanates. These have anti-inflammatory properties, and could help to decrease blood sugar levels.(14) Studies have also found that moringa may work to lower cholesterol, which lessens the risk of heart disease.(15)Like tulsi, moringa functions as an adaptogen. Traditionally used as a sleep aid, modern research suggests that the leaf might increase our levels of melatonin. This is a hormone which regulates our sleep-wake cycle. Adding moringa to your Indian chickpea salad could therefore enable you to drift off more easily. Indeed, some studies have found moringa to be useful in improving sleep quality and treating insomnia.(16) However, further investigation is necessary to clarify this.<a href="https://erbology.co/shop/organic-moringa-powder/"><img src="https://erbology.health/wp-content/uploads/2024/03/5D32885-1024x682.jpg"></a><h3>Introducing our organic moringa powder</h3>To ensure you get the maximum benefit from adding moringa to your Indian chickpea salad, we use only the finest leaves for our powder. Like our tulsi, we source these directly from small, independent farms in India that use sustainable and organic techniques.Once they’ve harvested the leaves, our team grinds them into a fine, olive-green powder. We don’t add anything else to the mix, so what you receive is 100% pure <a href="https://erbology.co/shop/organic-moringa-powder/">organic moringa powder</a>. We ship this out to you in eco-friendly amber glass jars, which you can recycle once they’re empty.Moringa has a slightly peppery taste with a hint of bitterness, and a grassy aroma. It might remind you a little of spirulina or matcha. In addition to using it in an Indian chickpea salad, you can stir moringa powder into soups, salad dressings, pesto, and stews. You can even try it in baked goods like cookies and cakes for a gorgeous depth of flavour. Alternatively, for a quick burst of nutrients, try mixing a spoonful into a glass of sparkling water. We’ve also got a <a href="https://erbology.co/recipes/moringa-mango-smoothie-recipe/">moringa and mango smoothie recipe</a> we think you’ll love!As with tulsi, please check with a doctor before taking moringa if you are pregnant, have an existing health condition, or are on pharmaceutical medication.<h3>Top tips for customizing this Indian chickpea salad recipe</h3>If you’re a fan of our recipes, you’ll know we like to encourage you to put your own spin on them. And this Indian chickpea salad is no different! For instance, you could use lime juice instead of lemon, or add other pulses besides chickpeas to the dish.One of the easiest ways to mix things up is by swapping the herbs and spices you use in it. While cumin and curry powder are great for giving a chickpea salad recipe Indian flavours, you could get inspiration elsewhere. For example, using oregano, parsley or rosemary might evoke Mediterranean vibes. Meanwhile miso, rice vinegar and sesame will give you a Japanese-style recipe.Regardless of how you make it, this delicious and nutritious dish definitely deserves a spot in your salad repertoire!

All about chickpeasChickpeas are, of course, the heart of this Indian chickpea salad recipe. Also kn ...

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Energy

Saturates

Trans Fat

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Salt

Carbohydrate

Fibre

Sugars

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Vitamin D

Calcium

Iron

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Vitamin E

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Thiamin

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Vitamin B12

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Choline

Chromium

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Iodine

Phosphorus

Magnesium

Manganese

Molybdenum

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Zinc

Balance

Organic Tulsi Powder

90g (90 servings)

Fights free radicals

Organic Moringa Powder

90g (45 servings)

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Organic Amla Powder

Organic Turmeric Powder

Indian Chickpea Salad Recipe, Healthy Plant-based Recipes - Erbology

Fresh and fragrant, this Indian chickpea salad makes a deliciously wholesome lunch or side dish. And we’ve given the meal a wellness-boosting twist with the addition of tulsi and moringa. These two adaptogenic foods bring plenty of health benefits to your plate, along with unique flavors you’re sure to love.

Indian chickpea salad recipe

<h3>A dish fit for a deity</h3>So, what exactly makes a salad a green goddess salad recipe? Aren’t most salads green? Well, yes – the secret is in the dressing. Foodies believe that the green goddess salad dressing originated in San Francisco in the 1920s. The head chef at the Palace Hotel, Philip Roemer, created it as a tribute to actor George Arliss. He was starring in a play called The Green Goddess, which is where the colorful dressing gets its name.The original version featured anchovies, mayonnaise, chives, and parsley, but since then the dressing has been altered and updated many times. For example, we’ve made this green goddess salad recipe entirely plant-based by using cashew nuts, mustard, and vegan yoghurt. Plus, we’ve included spirulina powder to enhance both the color and the health benefits. Essentially, as long as the dressing is green, herby, and velvety smooth, you can get away with calling it a green goddess salad dressing!So, why might you want to revive this historic dressing? For one, the creamy, herbaceous flavor it brings to a dish is delicious. This makes it a fantastic way to get excited about eating salad or serving it at a dinner party. Plus, our version is bursting with nourishing ingredients that support your wellbeing. Let’s take a closer look at some of the key players in this green goddess salad recipe. Then we’ll talk about how to make it.[embed]https://www.youtube.com/watch?v=JSbfu-E42pk[/embed]<h3>Dial up your dressing</h3>The dressing is the highlight of any green goddess salad recipe, and ours is no exception. Its vivid jade hue is thanks to the addition of parsley, but these leaves bring more than simply color. Parsley is rich in vitamin K, which is necessary for bone health and blood clotting. Furthermore, the herb is a fantastic source of <a href="https://erbology.co/beta-carotene/">beta-carotene</a>, lutein, and zeaxanthin – all crucial nutrients for eye health.Mustard also forms a key part of the dressing base in this green goddess salad recipe. As well as its tangy taste and creamy texture, mustard offers a surprising number of health benefits. For example, it’s bursting with antioxidants like sinigrin, in addition to minerals such as iron, selenium, and phosphorus. These all have vital roles to play in keeping us fit and well.Moving on to the ginger, this warming spice is a wellness-boosting powerhouse. It contains a compound called gingerol, which functions as a potent anti-inflammatory and antioxidant. As such, it could be helpful in reducing the symptoms of conditions such as arthritis.(1) Ginger may additionally work to protect the health of the heart. Studies show that the spice could lower blood pressure, promote blood flow, and improve cholesterol levels.(2) These are all effective ways to decrease the risk of developing heart disease.Finally, cashews are a fantastic source of protein and unsaturated fat, plus minerals such as magnesium and copper. They may therefore help to support heart health and lower blood sugar levels. Interestingly, tucking into nuts such as cashews might additionally <a href="https://erbology.co/short-term-memory-loss/">protect against memory loss</a>.(3) That’s a lot of good reasons to include them in your green goddess salad recipe!<h3>Brussels sprouts: not just for Christmas</h3>The humble Brussels sprout isn't exactly the most popular of vegetables. Often overcooked and frequently under-appreciated, it’s an ingredient more commonly eaten for tradition or health benefits rather than enjoyment. But with any luck, this green goddess salad recipe might just change your mind about it!An early version of the vegetable was probably consumed all the way back in Ancient Rome. However, the Brussels sprout we are familiar with today likely originates from the 13th century in what’s now Belgium. People began cultivating it more widely in the 16th century, and its popularity in the country’s capital gave the vegetable its name.Boiling your Brussels sprouts for too long can increase their bitterness and intensify their smell. That’s why we recommend using them raw and shredded in this green goddess salad recipe. But if you really don’t like sprouts, feel free to use white cabbage instead!If you’re willing to give Brussels sprouts a chance, they can bring some fabulous health benefits to a dish. For instance, they’re rich in vitamin K and vitamin C, the latter of which helps boost immunity and collagen production. The vegetable is also high in fiber. As such, tucking into this green goddess salad recipe could help to stabilize your blood sugar levels and lessen the risk of type 2 diabetes.(4)Brussels sprouts are additionally bursting with antioxidants, which protect our cells against the damage caused by free radicals.(5) They can also work to reduce inflammation, further decreasing the risk of chronic disease. As an example, studies link the consumption of cruciferous vegetables like Brussels sprouts with a lower likelihood of heart disease.(6) All of which makes sprouts the perfect addition to a green goddess salad recipe!<h3>Revamping a classic: our green goddess salad recipe</h3>This vibrant and wholesome dish is not only good for you, it's also delicious and easy to make. Here’s how to whip up our scrumptiously herby green goddess salad recipe. No divine intervention required!Let’s begin with the dressing. Add the parsley leaves, cashew nuts, yogurt, olive oil, lemon juice, ginger, and mustard to a blender. We suggest using unsweetened plant-based yogurt to get the best flavor. Sprinkle the spirulina powder on top, followed by a pinch each of sea salt and black pepper. Lastly, pour in the water and blend the mixture well until it’s beautifully creamy.At this point, we recommend tasting the dressing so you can add more salt, pepper, lemon, or parsley as required. You might also want to use a splash more water if you’d prefer the dressing to be a little thinner. Conversely, you could thicken it up with extra yoghurt or mustard. That way, you’re able to create a green goddess salad recipe that perfectly suits your preferences.For the salad, start by popping fresh shredded Brussels sprouts or white cabbage into a large bowl. Next, add the diced cucumber, chopped chives, and a pinch of black pepper. Pour the dressing on top, then mix everything together so the ingredients are evenly distributed and coated.Now you’re ready to serve. Spoon your green goddess salad recipe into bowls, then garnish each one with a sprinkling of chopped cashews. You can also add a touch more black pepper for color and flavor if you like. Drizzle a little extra dressing on top and enjoy!<h3>Spirulina: why we’re all about algae</h3>What truly sets this green goddess salad recipe apart from the others is the addition of spirulina powder. For starters, its rich jade color adds plenty of vibrancy to the dish. And with its earthy, seaweed-like taste, spirulina brings a unique depth of flavor that we’re sure you’ll love! But that’s not all. <a href="https://erbology.co/what-is-spirulina/">Spirulina is also bursting with health benefits</a>, so adding a sprinkle of the powder to your meals can be a great way to boost your wellbeing.For starters, this potent blue-green algae helps to support the health of your heart in several ways. Studies indicate that spirulina can relax and dilate blood vessels, which in turn lowers blood pressure.(7) What’s more, it could have a positive influence on cholesterol levels. Research has found that spirulina decreases ‘bad’ LDL cholesterol and triglycerides, while increasing ‘good’ HDL cholesterol.(8) All of which works to keep your cardiovascular system in top shape.Spirulina is absolutely loaded with key nutrients. These include minerals such as copper and iron, all nine essential amino acids, plus <a href="https://erbology.co/what-antioxidants-do/">antioxidant </a>compounds like phycocyanin. Phycocyanin is what gives spirulina its vivid color, and it helps to tackle inflammation and oxidative stress. Experts have linked both to a host of chronic diseases, so this is one compound you definitely want in your green goddess salad recipe.Interestingly, spirulina might be a good option for naturally boosting your energy levels too. Studies suggest the algae could enhance endurance and muscle strength, plus improve oxygen uptake during exercise.(7) As such, the powder has the potential to help <a href="https://erbology.co/ergogenic-aids/">increase athletic performance</a> and fight fatigue. That makes this green goddess salad recipe a fabulous choice for days when you’re hitting the gym or hiking!<a href="https://erbology.co/shop/organic-spirulina-powder/"><img src="https://erbology.health/wp-content/uploads/2023/12/5D32268-1024x683.jpg"></a><h3>Introducing our organic spirulina powder</h3>To get the maximum health benefits from the spirulina in your green goddess salad recipe, it must be high quality. That’s why we work with a top-notch team to cultivate our organic spirulina powder. They combine 35 years’ experience with the latest research results to determine the optimum conditions to grow the algae in.We source our spirulina directly from small farms in Portugal, where the environmental conditions are ideal for it to flourish. They use completely organic methods, free from pesticides and other chemicals. What’s more, our producers cultivate the algae inside conservatories. This protects it from dust, insects, and other contaminants.After harvesting, our team uses a patented process to dry the spirulina. This ensures that its nutritional content is not damaged by high temperatures. All of which means that the powder you receive offers the maximum potential health benefits.While spirulina powder is perfect in this green goddess salad recipe, there are plenty of other ways you can include it in your diet. For example, it’s a fabulous addition to juices and smoothies – especially to balance out the sweetness of fruits like mango. Alternatively, stir some into a breakfast bowl for an extra-healthy start to your day!Another great option is to use spirulina powder when baking <a href="https://erbology.co/recipes/aronia-bliss-balls-recipe/">raw snacks such as bliss balls</a>. Simply mix some into a base of dried fruit, nuts, and seeds for a wholesome emerald treat. Prefer something savoury? We love sprinkling a dusting of spirulina on top of rice dishes as an alternative to seaweed. So, don’t be afraid to experiment with this versatile and wellness-enhancing ingredient!<a href="https://erbology.co/shop/organic-spirulina-powder/"></a><h3>Making this green goddess salad recipe your own</h3>As we mentioned above, the green goddess salad recipe has gone through many changes over the years. That means you should feel free to make your own adjustments to the dish as well! This enables you to craft a meal that perfectly suits your tastes.For instance, you could swap some of the parsley leaves for other green herbs like basil, tarragon, or coriander. Likewise, when it comes to the veggies that make up the bulk of the salad, you have almost limitless options. Try using lettuce, courgette, spinach, broccoli, celery, edamame, or avocado in the mix.The only thing to remember is that to be a true green goddess salad recipe, the meal should be, well, green! That being said, there’s nothing wrong with introducing a splash of color if you like. The vivid red of tomatoes or rich purple of radishes can be particularly striking in this dish.Now let’s talk about garnishes. We’ve suggested chopped cashews, but walnuts, pistachios, pumpkin seeds, and pine nuts are all fantastic alternatives. Whichever type you choose, nuts and seeds are ideal for adding a different dimension to the texture of your salad.When it comes to serving, once again, versatility is a strength of this dish. For example, to make it more substantial, you could try enjoying it with some of our <a href="https://erbology.co/product-category/gluten-free-snacks/">raw activated crackers</a>. These are a brilliant choice if you want to add more crunch to your green goddess salad recipe. Another option is to serve the dish as a side salad with your main meal.With so many possibilities, there’s no chance of getting bored of this green goddess salad recipe. The biggest challenge will be deciding which version to try first!

A dish fit for a deitySo, what exactly makes a salad a green goddess salad recipe? Aren’t most salad ...

Immunity + Heart

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Green Goddess Salad Recipe - Erbology

Take your salads to divine new heights with this green goddess salad recipe. It’s quick and easy to create, bursting with wholesome ingredients, and endlessly customizable. Not to mention gorgeous to look at! And we’ve put a unique twist on the classic dish with the addition of spirulina. This vibrant blue-green algae is jam-packed with nutrients, offering a wealth of potential benefits to our wellbeing. It’s time to make healthy eating heavenly!

Green goddess salad recipe

<h3>Salad: more than just ‘rabbit food’</h3>Salad often gets a bit of a bad rap. It’s frequently dismissed as a joyless option for dieters, which is good for your health but ultimately leaves you unsatisfied. However, here at Erbology we firmly believe that salads don’t have to be dull and uninspired! And this green bean salad recipe is an excellent case in point.Although we tend to think of it as a modern dish, salad actually dates all the way back to antiquity. Food historians assert that both ancient Greeks and Romans tucked into salads – specifically, mixed greens with salty dressings. In fact, we get the word ‘salad’ from the Latin sal, meaning salt.While we still enjoy green salads very similar to these original versions, the dish has developed considerably since then. Today, you can find all sorts of creative salad recipes that use a wide range of delicious, wellness-boosting ingredients. In addition to being beneficial for you, they’re generally quick and easy to prepare. And that’s definitely the case with this green bean salad recipe.Before we get into the details of how to make it, let’s explore how the dish could benefit your health. You’ll be pleased to know our green bean salad recipe is good for more than just reducing your calorie intake!<h3>The health benefits of green beans</h3>Naturally, green beans take centre stage in this cold green bean salad recipe. Although they may look unassuming, they’re bursting with nutritional benefits.Firstly, green beans are a fantastic source of several key vitamins and minerals. These include vitamins A, C, and K, folate, plus manganese, calcium, phosphorus, magnesium, and potassium. Each of these plays a crucial role in our overall health and wellbeing.For example, vitamin A supports healthy vision and vitamin C is a potent antioxidant which can boost immunity. Meanwhile, vitamin K is necessary for blood clotting and building strong bones. Regarding minerals, manganese assists with wound healing and bone health, while phosphorus regulates the functions of nerves and muscles. The fact that green beans are also rich in <a href="https://erbology.co/best-sources-calcium/">calcium </a>makes this humble ingredient even better at protecting the condition of your bones.Another organ which this green bean salad recipe could be particularly beneficial for is the heart. Green beans are a great source of potassium and folate, both of which can lower blood pressure.(1) What’s more, they’re also high in fiber, which could help to decrease cholesterol levels. This promotes healthy blood flow and lowers the risk of cardiovascular disease.Fiber is important for digestive health, too. It nourishes your gut microbiome, which supports everything from the immune system to brain function. Green beans are especially beneficial in this regard because they are a <a href="https://erbology.co/low-fodmap-vegan-recipes/">low FODMAP food</a>. FODMAPs are certain types of carbohydrates that are resistant to digestion. Eating them can cause unpleasant symptoms such as bloating, stomach cramps, and constipation, plus worsen conditions like <a href="https://erbology.co/irritable-bowel-syndrome/">IBS</a>. So, if you’re susceptible to digestive issues, this green bean salad recipe is a perfect choice.<h3>Nutrient-packed potatoes and sensational seasonings</h3>There’s more to this green bean salad recipe than just the green beans! Each ingredient has its own benefits to offer, not only in terms of taste but also their positive effect on our wellbeing.Take potatoes. Although not necessarily what springs to mind when we think of healthy vegetables, they’re highly nutritious. What’s more, they contain resistant starch, which can reduce insulin resistance and improve blood sugar control.(2)Tucking into this green bean potato salad might also benefit your gut health. Your gut bacteria convert resistant starch from potatoes into butyrate, a short-chain fatty acid which reduces inflammation in the colon. This could help those with inflammatory bowel disorders, and possibly reduce the risk of colon cancer.(3)Even the seasonings have a key role to play in this green bean salad recipe. For example, black pepper is rich in a compound called piperine. Research suggests that piperine is a potent anti-inflammatory, which could help to alleviate conditions like arthritis and asthma.(4) Animal studies also indicate that it has the potential to ease symptoms of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.(5) However, further research is necessary to clarify whether these findings are applicable to humans.Turning to herbs, parsley likewise offers some powerful health-boosting properties. Firstly, it’s rich in flavonoids which act as antioxidants, defending our cells against the damage caused by free radicals. Parsley is additionally a fabulous source of lutein and zeaxanthin. These are carotenoids that help to look after the health of our eyes. Studies suggest they can reduce the risk of conditions such as age-related macular degeneration, further protecting our vision.(6)That’s a lot of great reasons to whip up this green bean salad recipe! Here’s how to do it.<h3>Wholesome and satisfying: our green bean salad recipe</h3>The first step in this green bean salad recipe is to cook your green beans and potatoes. We’ve recommended peeling and boiling the potatoes, however you can leave the skin on if you prefer. In fact, potato skins are bursting with vitamins and minerals, so this is an even healthier option. If you’re serving this green bean salad cold, allow your ingredients to cool before moving on to the next part.Now it’s time to make the dressing. In a small bowl, mix together the mustard and lemon juice before adding a pinch of sea salt. Round things off with the extra virgin olive oil and a tablespoon or two of organic thyme water. More on that special ingredient later! Then give the mixture a good stir until it’s combined.For the salad itself, begin by popping the green beans, potatoes, and lettuce into a large bowl. Feel free to swap the lettuce for another type of leafy green if you’d like – this is a really easy way to bring variety to your green bean salad recipe. After that, add the olives to the dish and then sprinkle on the black pepper. You can always adjust the quantity of both these ingredients to suit your tastes.Finally, pour the dressing over the salad and gently mix the ingredients so they’re all evenly coated. Top the dish off with a scattering of fresh chopped parsley, and it’s ready to serve!<h3>Dialling up the dressing</h3>The dressing is a key part of this green bean salad recipe. Not only does it add flavor to the dish, but it also boosts its nutritional value. And while you could simply buy salad dressing from the shop, making your own is much more satisfying! Plus, you’ll avoid the added sugar and other unwanted ingredients many pre-made dressings contain.As you saw in the details of this green bean salad recipe, mustard forms the base of our dressing. In addition to its rich flavor, mustard is highly nutritious. As well as key minerals such as iron and selenium, it contains a potent compound called sinigrin. Research suggests that sinigrin has antioxidant, anti-inflammatory, antifungal, and antibacterial properties.(7) Indeed, evidence indicates that many phytochemicals in mustard could help protect against chronic health conditions like heart disease and diabetes.(8)Turning to the <a href="https://erbology.co/olive-oil-benefits/">extra virgin olive oil</a>, this is a fairly common ingredient in salad dressings – and with good reason. For example, it helps to reduce the risk of heart disease in several ways. These include lowering blood pressure, decreasing inflammation, and stopping the oxidation of LDL cholesterol.(9) Similarly, olive oil could reduce the chances of suffering a stroke. What's more, it’s rich in oleic acid and vitamin E. The former acts as an anti-inflammatory and may benefit your joints, while the latter contributes to skin health.Lastly, we’ve added a dash of lemon juice to this green bean salad recipe. Besides its citrusy zing, this brings extra vitamin C to your meal. Lemons could even aid digestion and help to prevent kidney stones thanks to the citric acid they contain.<a href="https://erbology.co/shop/organic-thyme-water/"></a><h3>Thyme water: adding more than just flavor</h3>What makes this green bean salad recipe unique is the inclusion of thyme <a href="https://erbology.co/herbal-water/">herbal water</a> in the dressing. And there are plenty of reasons why we’ve chosen to do so. For starters, it adds a warm, earthy taste and aroma to the dish, with refreshing undertones of mint. Moreover, it also brings a few extra health benefits to your plate.For example, thyme water contains several phenolic compounds which act as <a href="https://erbology.co/what-antioxidants-do/">antioxidants</a>. These protect us from oxidative stress, which experts have linked to a host of chronic conditions like diabetes and atherosclerosis. It also has impressive antiviral, antimicrobial, and antibacterial properties.(10) This is largely thanks to a potent phytonutrient it contains called thymol. Thyme could also help support the immune system, making this green bean salad recipe a good option if you’re feeling a little poorly.Interestingly, these features make thyme water an effective mouthwash with the potential to improve oral health. Needless to say, we don’t recommend using this salad dressing in that manner though!In addition, thyme has traditionally been used as a remedy for coughs and sore throats. What’s more, it may help to support digestion and soothe upset stomachs. However, further research is necessary to clarify this.<a href="https://erbology.co/shop/organic-thyme-water/"><img src="https://erbology.health/storage/images/2023/08/5D31577-1024x683.jpg"></a><h3>Introducing our organic thyme water</h3>We create our <a href="https://erbology.co/shop/organic-thyme-water/">organic thyme water</a> using top-quality plants grown on independent farms in the Provence region of France. The farmers pick the leaves by hand, then expertly steam-distil them to make herbal water. This looks like normal water, but is infused with the flavor and fragrance of thyme. Our team uses approximately 1.5kg of plant matter to craft one litre of herbal water.In line with our use of sustainably sourced ingredients, we bottle our herbal water in environmentally friendly amber glass jars. Don’t forget to reuse or recycle yours once it’s empty!We love using thyme herbal water in this green bean salad recipe, but it’s far from your only option. You can add thyme water to all kinds of drinks and dishes, so have fun experimenting! In terms of flavor, it pairs especially well with chamomile and echinacea. Not up for cooking? Simply add a couple of tablespoons to a glass of sparkling water for a blissfully comforting yet refreshing beverage.Thyme water’s powers of purification also make it a fabulous addition to your skincare routine. For example, its antibacterial, antimicrobial, and anti-inflammatory nature mean it could be an effective treatment for conditions like acne.(11) Of course, for that you’ll have to apply it topically rather than consume it in this green bean salad recipe.Try putting some in a spray bottle and spritzing it on your face after washing. Alternatively, pop some on a cotton pad and gently wipe it over your skin. Unlike <a href="https://erbology.co/essential-oils/">essential oils</a>, there’s no need to dilute herbal water.Another option is to harness the scent of thyme water by adding it to a diffuser or spraying some on your furniture. This will then fill your room with relaxing fragrance.<img src="https://erbology.health/storage/images/2023/08/5D31562-1024x683.jpg"><h3>Top tips for serving this green bean salad recipe</h3>One of the great things about this green bean salad recipe is how versatile it is. You can enjoy it by itself, for example as a light and wholesome lunch in the summer. Alternatively, serve it as a starter or side dish during a family dinner or meal with friends. And because you’re able to have this green bean salad recipe cold, it’s a convenient choice to bring to the office or a potluck.Furthermore, there’s plenty of opportunity for customization with this dish. You might like to swap the white potatoes for sweet potatoes, or add extra ingredients such as avocado or tofu. Nuts and seeds are also great for bringing some crunch to your green bean salad recipe. Another option is to mix up the herbs and spices you use, or squeeze in lime juice rather than lemon. Finally, feel free to adjust the amount of dressing you whip up to suit your preference.However you choose to make this green bean salad recipe, it’s proof that healthy eating doesn’t need to be boring!

Salad: more than just ‘rabbit food’Salad often gets a bit of a bad rap. It’s frequently dismissed as ...

Purifying and Calming

Organic Thyme Water

100ml

Cold Green Bean Salad Recipe - Erbology

Put the fun and flavour back into healthy eating with this delicious green bean salad recipe. In addition to wellness-boosting veggies, it features a splash of thyme water to add extra taste and fragrance to every bite.

Cold green bean salad

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Calcium + Magnesium

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On the outside, this dish looks like a normal – if petite – chocolate cake. But then you dig your spoon in, and a warm, gooey, chocolatey centre flows out onto the plate. When it comes to rich, decadent, and impressive desserts to serve at a dinner party, the lava cake reigns supreme. Here, we’re showing you how to whip up a plant-based version of this classic treat. And we’re using raw cacao powder and almond milk powder to make this vegan lava cake recipe even more wholesome. Not sure about you, but our mouths are watering already!

Lava cake

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Organic Black Garlic Extract

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Simple to make, richly aromatic, and bursting with wholesome ingredients, this miso and black garlic sauce recipe is one of our favourites. It combines the balsamic sweetness of black garlic with miso’s deep umami taste to create a gorgeous depth of flavour. Plus, it could help to support everything from the immune system to gut and heart health. Whether drizzled over tofu, poured onto veggies, or served as a dip for noodles, we can’t get enough of it! Allow us to show you why you should come to the dark side…

Easy miso and black garlic sauce

Protein + Calcium

Organic Chia Seed Powder

Protein + Vitamin D

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Are you getting bored of having the same old toast or cereal for breakfast every day? We hear you – and this berry, chia and hemp seed overnight oats recipe is here to save the morning. It’s bursting with nutritious ingredients, quick and easy to make, endlessly customisable, and keeps you feeling satiated until lunch. Plus, of course, it tastes absolutely amazing. You’ll wonder how you ever started your day differently!

Overnight oats with hemp and chia

Zesty and sparkling, this refreshing ginger, lemon and turmeric tonic is a superb way to brighten your day. Not only is it delicious, but it’s also bursting with wellness-boosting ingredients. From tackling oxidative stress and inflammation to protecting heart and brain health, this drink offers a wealth of potential benefits.

Turmeric tonic

Women’s wellbeing

Organic Shatavari Powder

Warm and comforting, a coconut milk latte is one of our favourite ways to start the day. And to make the recipe extra nourishing, we’ve added a scoop of our organic shatavari powder. This popular Ayurvedic herb offers a wealth of potential wellness benefits, from reducing menopause symptoms to supporting mental health. The best part? No latte art skills are required!

Vitality coconut and shatavari latte

Umami + Cheesy

Organic Nutritional Yeast

Looking for a snack that’s delicious, satisfying, and wholesome? This recipe has got you covered. Our raw popcorn cauliflower contains only wellness-boosting ingredients, but still tastes like a savoury treat. And we’ve given it a nutty, cheesy twist with the addition of nutritional yeast. This ingredient is rich in amino acids, fibre and B vitamins, bringing even greater health benefits to the dish. So, next time you’re having a movie night at home, give this a try instead of regular popcorn! We promise you’ll be glad you did.

Raw popcorn cauliflower recipe

Muscle health + Zinc

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Creamy pumpkin shake

W40+

90g (30 servings)

Female & male wellbeing

W40+ M40+

Men’s wellbeing

M40+

In our humble opinion, you can’t go wrong with a peanut butter shake! They’re delicious, creamy, and offer a surprising number of potential health benefits. And with this recipe, we’ve taken the drink’s nutritional credentials to the next level by adding in our M40+ powder. This is a blend of potent plants that we’ve carefully curated to support men’s wellbeing. From maca to pumpkin seed, it’s bursting with ingredients that promote energy, muscle repair, and male reproductive health.

Peanut butter shake

Sophisticated sweetness is the name of the game with this delicious and refreshing caramel tahini shake. The sesame adds a decidedly grown-up twist to a normally youthful drink, while the frozen banana keeps things cool. Plus, we’ve enhanced the milkshake’s nutritional profile with the addition of our W40+ powder. This is a blend of potent plants that we’ve specifically chosen because of their potential to support women’s wellbeing. From ashwagandha and nettle leaf to shatavari and sea buckthorn, each brings valuable benefits to the recipe.

Caramel tahini shake (using coconut sugar)

Start your day with a healthy dose of green vegetables! Our cucumber smoothie recipe is light, refreshing and full of healthy nutrients.

Spinach cucumber apple smoothie