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Smashed soya beans and salmon on toast recipe

Smashed soya beans and salmon on toast recipe

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Created by The Tesco Real Food team

Beans on toast but make it fresh! This zingy, flavour-packed dish makes a lovely healthy brunch or light lunch. Frozen soya beans are boiled until tender and smashed with lemon, kefir yogurt and fresh dill. We've topped ours with smoked salmon and toasted pumpkin seeds for crunch, but you could easily omit the smoked salmon to create a veggie dish. See method

  • Serves 4
  • Takes 20 mins
  • 361 calories / serving
  • Healthy

Ingredients

  • 500g frozen soya beans
  • 2 tbsp pumpkin seeds
  • 1 lemon, ½ zested and juiced, ½ cut into wedges
  • 125g natural kefir yogurt
  • 5g fresh dill, finely chopped
  • 4 slices high fibre wholemeal bread, toasted
  • 100g pack smoked salmon, sliced
1 of your 5-a-day and high in fibre

Each serving contains

  • Energy

    1505kj
    361kcal     18%

  • Fat

    14g 20%

  • Saturates

    3g 15%

  • Sugars

    4g 5%

  • Salt

    1.4g 24%

of the reference intake
Carbohydrate 26.2g Protein 27.2g Fibre 11g

Method

  1. Boil the soya beans in a pan of water for 6-7 mins, until tender. Drain and run under cold water to cool slightly.
  2. Meanwhile, dry-fry the pumpkin seeds in a frying pan over a low-medium heat for 2-3 mins, until toasted and beginning to split. Remove from the heat and set aside.
  3. Tip the beans, lemon zest and juice, the kefir and most of the dill into a food processor and blitz until the mixture is fairly smooth with a bit of texture. Season to taste.
  4. Spread the soya bean mixture over the toast, then top with the salmon and scatter over the toasted pumpkin seeds and remaining dill. Serve with the lemon wedges to squeeze over.

See more Healthy lunch ideas

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