Bean Salad

Bean Salad: A Hearty and Quick Delicacy

When it comes to a recipe that combines simplicity with flavor, bean salad stands in a class of its own. This salad is not only an excellent choice for everyday meals but also a wonderful option for special occasions. Let’s embark on a journey together to prepare this healthy, delicious, and easy-to-make salad!

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

Ingredients

- 250 g canned beans (or boiled beans)
- 1 small bell pepper (you can also use sweet pepper for a sweeter note)
- 2 green onions (or red onion for a more intense flavor)
- 100 g olives (black or green, according to preference)
- Salt, to taste
- Extra virgin olive oil (about 2-3 tablespoons)
- A few sprigs of fresh parsley, finely chopped

Step 1: Preparing the Beans

Start by rinsing the canned beans under cold running water. It’s important to drain them well so the salad doesn’t become too watery. Beans are rich in protein and fiber, making them an excellent nutritional choice. They are also a good source of iron and B vitamins.

Step 2: Chopping the Vegetables

Once you’ve drained the beans, prepare the vegetables. Peel the bell pepper and cut it into small cubes. This will add a splash of color and sweetness to your salad. The green onions, with their fresh aroma, will provide a delicate flavor. Slice the green onions into thin rounds, including the green parts.

Step 3: Mixing the Ingredients

In a large bowl, add the drained beans, chopped bell pepper, green onions, and olives. The olives are optional, but they add a salty flavor and pleasant texture. If you want to add a note of freshness, you can use pitted olives.

Step 4: Seasoning

Add the finely chopped fresh parsley, salt to taste, and olive oil. Olive oil is not only an essential ingredient for flavor but also a source of healthy fats. Mix all the ingredients well to combine evenly. I recommend tasting the salad and adding more salt or oil if necessary.

Step 5: Serving

The bean salad is delicious both immediately after preparation and after a few hours in the refrigerator when the flavors have time to develop. You can serve it as a side dish with grilled meats, as an appetizer, or even as a light lunch accompanied by a slice of whole-grain bread.

Practical Tip

If you want to add more flavor, you can include a few slices of avocado or a handful of sweet corn. These ingredients will not only enhance the texture of the salad but also add a note of creaminess and sweetness.

Possible Variations

This recipe is extremely versatile. You can experiment with different vegetables, such as chopped cherry tomatoes or cucumbers for a refreshing taste. Additionally, you can replace the parsley with fresh basil or dill, which will provide a distinct aroma.

Nutritional Information

Beans are an excellent source of plant-based protein, being rich in fiber that aids digestion and helps maintain a healthy weight. A serving of 250 g of beans contains approximately 120 calories, making it an ideal choice for a hearty and balanced lunch.

Frequently Asked Questions

1. Can I use dried beans?
Yes, you can use dried beans, but you need to boil them before adding them to the salad. Make sure to soak them overnight to reduce cooking time.

2. How can I store the salad?
The bean salad can be stored in the refrigerator in an airtight container for 2-3 days. The flavors will become even more intense!

3. What drinks pair well with this salad?
A fresh lemonade or a dry white wine are excellent choices to accompany this salad. Additionally, a cold mint tea can add a refreshing note.

A Personal Note

This salad reminds me of summer gatherings with family when we would sit around the table sharing stories, accompanied by simple yet flavorful dishes. It’s a recipe that brings people together and turns meals into unforgettable moments.

So, don’t hesitate to try this simple and delicious bean salad! I encourage you to personalize it with your favorite ingredients and share it with your loved ones. Enjoy your meal!