Bean salad

Red Bean Salad with Vegetables: A Simple and Hearty Recipe

Preparation time: 15 minutes
Total time: 15 minutes
Servings: 4

Are you looking for a salad that is not only light but also hearty, perfect for a quick meal or as a side dish? This red bean salad is the ideal choice! Rich in protein and fiber, this recipe will not only satisfy your cravings but also provide significant nutritional benefits.

A bit of history: Bean salads have been enjoyed since ancient times, appreciated for their versatility and filling nature. Red beans are an excellent source of plant-based protein and antioxidants, and the combination of fresh vegetables gives it a vibrant taste and crunchy texture.

Your basic ingredients:
- 1 ½ cups cooked red beans (you can use canned beans, but make sure they are well drained)
- ½ bell pepper (you can opt for a red or yellow bell pepper for added color)
- 1 red onion (adds a sweet flavor and attractive appearance)
- 1-2 pickles (for a tangy note)
- 2 tablespoons olive oil (extra virgin for a more intense flavor)
- A bunch of fresh parsley (for added freshness)
- Salt and pepper to taste
- 1 teaspoon apple cider vinegar (for balanced acidity)

Optional:
- A few drops of Tabasco sauce (if you like it a bit spicy)

Step by Step:

1. Preparing the ingredients:
Start by washing all the vegetables well. If using dried beans, ensure they are cooked and cooled. Cut the bell pepper into larger cubes, the onion into thin wedges, and the pickles into slices or cubes, according to your preference. All these ingredients will contribute to the texture and final flavor of the salad.

2. Mixing the ingredients:
In a large bowl, add the cooked red beans, onion, bell pepper, pickles, and finely chopped parsley. Use a spatula or a large spoon to gently mix the ingredients, being careful not to mash the beans. The goal is to achieve a homogeneous and colorful mixture.

3. Seasoning:
Add the olive oil, salt, pepper, and apple cider vinegar. Mix again, ensuring all ingredients are well coated with the dressing. If you are a fan of spicier flavors, now is the time to add a few drops of Tabasco sauce.

4. Taste and adjust:
Before serving, taste the salad and adjust the seasonings to your liking. You may need a bit more salt or an extra splash of vinegar to enhance its flavor.

5. Serving:
This red bean salad is perfect to serve immediately, but it can also be prepared a few hours in advance to allow the flavors to meld. You can serve it as is, alongside toasted bread, or as a side dish to a main course.

Practical tips:
- If available, you can also add halved cherry tomatoes or boiled corn for added sweetness.
- Substitute parsley with fresh basil or dill to vary the flavor.
- This salad pairs wonderfully with a dry white wine or fresh lemonade.

Nutritional benefits:
Red beans are rich in fiber, which helps maintain digestive health. They also contain plant-based proteins, vitamins (especially B vitamins), and essential minerals such as iron and magnesium. The combination of fresh vegetables adds vitamins and antioxidants, contributing to a healthy diet.

Frequently asked questions:
1. Can I use canned beans?
Yes, make sure they are well drained and rinsed before use.
2. What other vegetables can I add?
You can experiment with bell peppers, grated carrots, or black olives for a different taste.
3. How can I turn the salad into a main dish?
You can add tuna or shredded boiled chicken to make the salad more substantial.

This red bean salad is a simple and quick recipe, perfect for any meal. With accessible ingredients and a short preparation time, it is the ideal choice for a healthy and satisfying meal. Enjoy!