How to make Bean Salad
Bean salad is a salad made from different types of beans, usually mixed with other ingredients like onions, peppers, tomatoes, corn, and dressing. The most common types of beans used in this salad include kidney beans, black beans, chickpeas, navy beans, and cannellini beans. The salad can be served cold or at room temperature and is a great side dish for barbecues, picnics, and potlucks.
Prep.: 5 minutes
Cooking time: 5 minutes
Servings: 6 servings
Ingredients:
- 500gr. canned red beans
- 500g lima beans/canned white beans
- 500g canned chickpeas/canned green peas
- 1 medium-sized onion
- 1 garlic clove
- 100 gr. red cabbage
- 2-3 tablespoons chopped fresh parsley
- 2-3 tablespoons chopped fresh mint
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- 1 tablespoon salt
- 1 teaspoon ground black pepper
Instructions:
Step 1:
For this particular recipe, I decided to use a combination of red beans, lima beans, and chickpeas. But you don’t have to use the same trio of legumes. Don’t be afraid to replace products with more affordable ones. For example, instead of lima beans, canned white beans are fine, and instead of chickpeas, canned green peas are fine. Rinse thoroughly with 500 gr. canned red beans and drain the remaining water. Do the same with 500 gr. Lima beans and 500 gr. chickpeas.
Step 2:
After that, chop one small onion, a clove of garlic, a bunch of parsley (2-3 tablespoons should be chopped), and a bunch of fresh mints (2-3 tablespoons should be chopped), and also grate 100 gr. red cabbage.
Step 3:
Then, place all of the above ingredients in a large bowl, add 2 tablespoons of olive oil, 2 tablespoons of lime juice, 1 tablespoon of salt, and 1 teaspoon of ground black pepper, and mix thoroughly. Delicious and healthy bean salad is ready! All that’s left to do is cover the salad with a lid and refrigerate for 2-3 hours to let the salad soak and infuse.
Nutrition Facts:
Calories: 215
Total fat: 7g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 366mg
Total Carbohydrates: 30g
Dietary Fiber: 10g
Sugars: 5g
Protein: 10g
Health Benefits
The recipe for bean salad is not only delicious but also has several health benefits. As a good source of plant-based protein, it is ideal for vegetarians and vegans. The beans in the salad are also high in fiber, which helps to keep you feeling full and satisfied for longer periods. The fiber in beans also helps to regulate blood sugar levels, lower cholesterol levels, and promote healthy digestion. Bean salad is also rich in vitamins and minerals like iron, potassium, and folate, which help to support a healthy immune system.
Tips for Making a Delicious Bean Salad
To make a delicious bean salad, there are a few tips to keep in mind:
- Use a variety of beans: Mix different types of beans to add texture and flavor to your salad. Try using kidney beans, black beans, chickpeas, navy beans, or cannellini beans.
- Add vegetables: Add vegetables like bell peppers, onions, tomatoes, or corn to your salad to make it more colorful and flavorful.
- Make your own dressing: Make a homemade dressing using olive oil, vinegar, lemon juice, or lime juice. You can also add herbs and spices like garlic, cumin, or chili powder to give it more flavor.
- Let it marinate: Let your bean salad marinate for a few hours or overnight in the refrigerator to allow the flavors to blend.
What to Serve with Bean Salad
A salad with beans is a versatile dish that can be served with a variety of main dishes. Here are some ideas:
- Grilled chicken: Bean salad pairs well with grilled chicken, adding a healthy and flavorful side dish to your meal.
- Tacos: Use salad with beans as a topping for tacos, adding a fresh and colorful element to your dish.
- Burgers: Serve bean salad as a side dish to your burger, replacing the traditional french fries with a healthier option.
Here are some more options to experiment with:
Three Bean Salad: This salad is made with a mixture of kidney beans, green beans, and wax beans, and is usually dressed with a vinaigrette.
Green Bean Salad: This salad is made with fresh green beans, cherry tomatoes, red onions, and a simple dressing of olive oil, lemon juice, and garlic.
Mexican Bean Salad: This salad is made with black beans, corn, red onion, and cilantro, dressed with a spicy lime dressing.
In conclusion
Bean salad is a nutritious and versatile dish that can be enjoyed in various ways. It is easy to prepare, affordable, and a great source of protein, fiber, and other essential nutrients. Whether you prefer a classic three-bean salad or a more creative recipe with unique ingredients, there is a bean salad recipe out there for everyone. Additionally, bean salad can be a great addition to any meal, whether as a side dish or as a main course. It is a perfect option for a healthy and satisfying lunch or dinner. So next time you’re in the mood for a healthy and delicious meal, try making salad beans and enjoy all of the benefits this tasty dish has to offer!
What else can be cooked with beans?
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