Bean salad

Bean Salad - A Quick and Satisfying Delight

Preparation time: 10 minutes
Total time: 10 minutes
Number of servings: 4

This bean salad is perfect for busy days when you want a quick meal that is full of flavor and nutrients. Packed with protein and fiber, the bean salad is not only a healthy choice but also a versatile recipe that can be adapted to your preferences. Over time, beans have been an essential ingredient in numerous cultures, appreciated for their nutritional value and ability to satisfy.

Ingredients:

- 1 can of beans (approximately 400g, in water)
- 1 red onion (preferably, but you can also use white onion)
- 3-4 tablespoons of extra virgin olive oil
- Salt, to taste
- 1-2 tablespoons of apple cider vinegar (or other types of vinegar, to taste)

Step-by-Step Instructions:

1. Preparing the beans: Start by opening the can of beans. Drain the liquid and, if desired, rinse the beans under cold water. This step not only removes excess salt but also helps refresh the flavor.

2. Slicing the onion: Peel the red onion and slice it thinly. The red onion adds a touch of sweetness and a bit of crunch to the salad, but if you prefer a milder taste, you can choose white onion.

3. Mixing the ingredients: In a large bowl, add the rinsed beans and sliced onion. Add salt to taste – start with half a teaspoon and adjust to your liking.

4. Preparing the dressing: In a small bowl, mix together olive oil and apple cider vinegar. You can adjust the oil/vinegar ratio to your taste; a more acidic dressing will add freshness to the salad.

5. Assembling the salad: Pour the dressing over the bean and onion mixture. Gently stir with a spatula or wooden spoon, being careful not to mash the beans.

6. Serving: The bean salad is ready! It can be served immediately, but it tastes even better if you let it sit for 15-20 minutes to allow the flavors to meld. It is delicious alongside slices of fresh or toasted bread.

Practical Tips:

- Ingredients: Use quality beans, preferably organic. If you prefer homemade beans, this can be an excellent alternative; just make sure to cook them long enough to achieve a soft texture.

- Customization: You can add other ingredients to enhance the salad. Olives, bell peppers, cherry tomatoes, or chopped parsley are excellent customization options.

- Storing the salad: This salad keeps well in the refrigerator for 2-3 days. Make sure to cover it well to prevent it from absorbing odors from the fridge.

Nutritional Values (per serving):
- Calories: approximately 200 kcal
- Protein: 10 g
- Fat: 12 g
- Carbohydrates: 15 g
- Fiber: 6 g

Frequently Asked Questions:

1. Can I use dried beans instead of canned?
Absolutely! Just make sure to soak and cook them before using them in the salad.

2. What other dressings can I use?
You can experiment with yogurt-based dressings or soy sauces for a more exotic flavor.

3. How can I turn the salad into a main dish?
Add cubes of feta cheese or avocado for extra nutrients and a creamy texture.

4. Can I replace the onion?
Sure! Green onions or caramelized onions can be delicious alternatives.

This bean salad is not only a quick and simple dish but also an explosion of flavors that will delight your taste buds. It is perfect for a savory lunch or as an appetizer at a family meal. Enjoy!