Bean salad with bell peppers

Bean Salad with Peppers: A Recipe of Flavor and Tradition

Preparation time: 20 minutes
Cooking time: 1 hour
Total time: 1 hour and 20 minutes
Number of servings: 4

If you are looking for a simple, quick, and delicious recipe, the bean salad with peppers is the perfect choice. This recipe is not only an excellent option for a fasting meal, but it is also a flavorful dish that can be served as a side or as a main course.

The history of bean salad is closely tied to the culinary traditions of many cultures, where beans have been appreciated not only for their taste but also for their nutritional benefits. Rich in protein and fiber, beans are a versatile ingredient that can easily adapt to various recipes. Additionally, the pepper, with its distinct flavor, transforms this salad into a true delicacy.

Ingredients:

- 200 g beans
- 1 pickled pepper (or fresh, depending on your preference)
- 1 medium onion
- 3-4 tablespoons extra virgin olive oil
- Lemon juice (to taste)
- Salt (to taste)

Preparation:

1. Soaking the Beans: The night before, soak the beans in cold water. This step is essential to reduce cooking time and improve the digestibility of the beans.

2. Cooking the Beans: The next day, drain the water and place the beans in fresh water to boil. Once the water begins to boil, let it boil for 3-4 minutes, then discard the water and rinse the beans under cold running water. This step helps remove impurities and substances that can cause digestive discomfort.

3. Final Cooking: Put the beans back to boil, adding cold water and a pinch of salt. Let the beans boil over medium heat for about 1 hour, or until the beans become tender. You can check the consistency of the beans with a fork – they should be soft but not mushy.

4. Cooling the Beans: Once cooked, drain the beans and let them cool. This step is important to prevent the ingredients from heating up in the salad.

5. Preparing the Salad: In a large bowl, combine the cooled beans with the diced pepper and finely chopped onion. Make sure to use fresh onion to add extra crunch and flavor to your salad.

6. Seasoning: Add olive oil and lemon juice, adjusting the quantities to your taste. Mix all the ingredients well and season with salt. It is essential to ensure that the salad has a perfect balance between acidity and saltiness.

7. Serving: The bean salad with peppers is served cold, making it ideal as an appetizer or as a side dish. You can pair it with a slice of whole-grain bread to create a complete and nutritious dish.

Practical Tips:

- Sauce Variation: For a touch of freshness, add some chopped parsley or dill, which will bring extra flavor.
- Fresh Peppers: If you prefer a tangier note, you can use fresh peppers, diced, instead of pickled ones. They add a crunchy texture and vibrant taste to the salad.
- Beans: Try other types of beans, such as kidney beans or white beans, to create interesting variations of the recipe.

Nutrition and Calories:

This salad is not only tasty but also healthy. Beans are an excellent source of plant-based protein, containing about 340 kcal per 100 g. They are also rich in fiber, which helps maintain digestive health and control blood sugar levels. Olive oil brings healthy fatty acids that contribute to cardiovascular health.

Frequently Asked Questions:

1. Can I use canned beans?
Yes, you can use canned beans to save time. Make sure to rinse them well to remove excess salt.

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 flavor will intensify as the ingredients combine.

3. What can I serve with this salad?
This salad pairs perfectly with fresh bread, but also with various grilled dishes or steamed vegetables. You can serve it alongside a dry white wine, which will complement the flavors.

In conclusion, the bean salad with peppers is a delicious and nutritious recipe, ideal for fasting or for days when you want to enjoy a healthy dish. With a few simple ingredients and easy-to-follow steps, you will create a salad full of flavor and color, perfect for any occasion. Enjoy every bite and savor the benefits of a healthy dish!