Today’s #WellnessWednesday recipe from Liviya Nutrition and Fitness is a delicious, gourmet sandwich loaf made with their own bean mayo – perfect for when friends pop around for lunch. Beans are a fabulously low-fat protein, packed with fibre and minerals essential for overall health.
Vegan Ciabatta Boat (serves 6)
Cost of ingredients in November 2020: Approximately R10 per person
Ingredients
1 large ciabatta loaf
1 tin borlotti beans (or butter beans), drained
3 tbsp vegan mayonnaise
½ tbsp lemon juice
½ tsp crushed garlic
3 small tomatoes
¼ yellow pepper
¼ purple cabbage
½ ripe avocado
200g variety of lettuces and herbs
Lemon pepper
Salt and pepper
Method Cut the top off the ciabatta to create a lid and hollow out the centre of the loaf. Pour the beans into a food processor. Add the garlic, mayonnaise, lemon juice, lemon pepper and salt and pepper and blitz until smooth. Put a few lettuce leaves in the bottom of the hollowed-out ciabatta and pour the bean mixture over. Layer the rest of the ingredients on top, season with salt and pepper, and place the bread “lid” on top. Serve immediately or place in an air tight container to keep for later.
Stay tuned for weekly #WellnessWednesay blogs with Liviya Nutrition and Fitness and follow them on Facebook and Instagram for daily inspiration.