Raw vegetable salad with beans

Name: Raw vegetable salad with beans - Eusebia G.
Ingredients: 2 ripe tomatoes; 1 bell pepper; 1 gherkin cucumber; 2 radishes; 2 green onions; 5 tablespoons of cooked red beans; 1 tablespoon of sunflower or olive oil; a bit of lemon juice; salt and pepper to taste; aromatic spices.

Salad - Raw vegetable salad with beans by Eusebia G. - Recipia

Raw Vegetable Salad with Beans When I need a simple lunch that I can also pack, I make this raw vegetable salad with beans. Tomatoes, bell peppers, cucumbers, and radishes give it freshness, while the beans make it more substantial than a regular vegetable salad. I often eat it at work with a slice of toasted bread or whole grain bread. If I'm preparing it for packing, I usually skip the green onions. It’s a salad that requires no cooking and can be served plain or alongside fish fillets, as we did with cod in cornmeal crust. Quick Info Total Time: Not specified in the original recipe; the salad is quickly prepared by washing, cutting, and mixing. Preparation Time: Not specified Cooking Time: Not necessary for the salad Servings: Up to 2 servings if served with bread, fish, or another dish; about 1 serving if consumed as a main dish Difficulty: Easy Recipe Type: Raw vegetable salad, light lunch, side dish, or packed meal Ingredients 2 ripe tomatoes 1 bell pepper 1 gherkin cucumber 2 radishes 2 green onions 5 tablespoons of cooked red beans 1 tablespoon of sunflower or olive oil A little lemon juice Salt, to taste Pepper, to taste Herbs, to taste Preparation Method 1. Wash the tomatoes, bell pepper, cucumber, radishes, and green onions well. It is important that the vegetables are thoroughly cleaned before cutting, especially if the salad is being prepared for packing. 2. Cut the tomatoes, bell pepper, cucumber, and radishes into slices or cubes, as preferred. The green onions should be sliced into thin rings. It is not necessary for all vegetables to have the exact same shape; the important thing is that they are easy to mix and eat. 3. Place the cut vegetables in a large bowl. 4. Wash the cooked beans and let them drain well, then add them over the vegetables. Rinsing removes the liquid from the can if you are using pre-cooked beans, and keeps the salad tasting cleaner. 5. Pour the oil over the ingredients. You can use sunflower oil or olive oil, depending on what you have on hand. 6. Season with salt and pepper, then add a little lemon juice. 7. Sprinkle the mix of herbs and gently mix, so as not to crush the tomatoes and beans. 8. Taste the salad and adjust, if necessary, the amount of salt, pepper, lemon, or herbs. It can be served immediately. Why I Make This Recipe Often The salad is simple, requires no cooking, and is made from vegetables that I usually have at home. The beans add substance, so the salad can serve as a lunch, especially when eaten with toasted bread or whole grain bread. For packing, it is practical and easy to transport. I skip the green onions when taking it to work, but the rest of the ingredients remain the same. Additionally, it can also be served as a side dish alongside fish fillets. We had it with cod in cornmeal crust. Tips and Variations Tips Choose ripe tomatoes, but not too soft, so the salad doesn’t become watery right after mixing. Tomatoes can be cut into cubes or slices, depending on how you prefer the salad to look. The beans must be well drained before being added to the bowl. If there is too much liquid on the beans, the dressing will be diluted and the salad will mix more difficultly. Add salt before serving, especially if you are not eating the salad immediately. Salt draws out water from the tomatoes and other vegetables, and the salad can become more liquid if it sits for a long time. Herbs can be added gradually. The mixes vary in intensity and may already contain salt, so it's useful to taste before seasoning further. If you are preparing the salad for packing, you can keep it in a closed container and skip the green onions, as mentioned in the original recipe. Substitutions Sunflower oil can be replaced with olive oil. Both options complement the raw vegetables, and the choice depends on personal taste. Cooked red beans can be used directly from a can after being washed and drained. The base recipe emphasizes the beans, which provide substance to the salad. If you don’t have green onions or are preparing the salad for work, they can be omitted. The recipe remains based on raw vegetables, beans, oil, lemon, and herbs. Variations You can change the way you cut the vegetables: tomatoes and cucumbers can be sliced, while bell peppers and radishes can be cut into smaller pieces. The basic quantities remain the same. For a salad with a more uniform texture, cut all the vegetables into cubes. For a simpler presentation, cut the tomatoes and cucumbers into slices and the radishes into rings. If you use the salad as a side dish, you can serve it alongside cod fillets in cornmeal crust, as it was served in the original recipe. In this case, the quantity is sufficient for two people. Serving Ideas The salad can be eaten plain as a main dish when you want a light lunch. For a heartier meal, it pairs well with a slice of toasted bread or a piece of whole grain bread. Another option is to serve it alongside fish fillets, especially cod in cornmeal crust. The raw vegetables and beans balance a warm and more substantial dish. If you're preparing it for work, it's best to transport it in a container with a lid. Since the vegetables release liquid after being salted, it’s preferable to consume it as close to the preparation time as possible. Frequently Asked Questions 1. Can I use canned beans? Yes. Canned beans should be washed and drained well before being added to the salad. The recipe uses five tablespoons of cooked red beans. 2. Can I prepare the salad for the next day? Yes, however it is better when consumed fresh. For packing, the salad can be prepared in advance, but the vegetables will release more liquid after being seasoned. The green onions can be omitted if you prefer. 3. Do I need to cook the vegetables? No. All vegetables are used raw. The only ingredient that needs to be pre-cooked is the beans. 4. What can I serve the salad with? It can be served plain, with toasted bread or whole grain bread. It can also be placed alongside fish fillets, including cod in cornmeal crust. 5. How many people can eat from this amount? The ingredients are sufficient for up to two people if the salad is served alongside bread, fish, or another dish. If it is the only dish, the quantity is suitable for about one person. Nutritional Values The values below are estimates and depend on the size of the vegetables, the type of beans, and the exact amount of oil used. For the entire amount of salad, without bread and without the dish served alongside: Calories: approximately 300-350 kcal Proteins: approximately 12-15 g Carbohydrates: approximately 40-45 g Fats: approximately 13-16 g Fiber: approximately 10-13 g If the salad is divided into two servings, one serving has approximately 150-175 kcal, not counting bread or fish. The beans contribute plant-based proteins and fiber, and most of the fats come from the tablespoon of oil. Storage and Reheating The salad should not be reheated. It is stored in the refrigerator in a closed container, but it is recommended to consume it as soon as possible, as raw vegetables and salt will produce liquid over time. If prepared for packing, keep in mind that the texture will be better if you don’t let it sit too long after seasoning. For a fresher salad, you can wash and cut the vegetables in advance, and add the oil, lemon juice, salt, pepper, and herbs before serving.

Raw vegetable salad with beans

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