Italian bean salad

Italian Bean Salad - a colorful and refreshing delight

Who doesn't love a salad that brings a touch of sunshine to the table? The Italian bean salad is an excellent choice for a quick, healthy, and flavorful meal. This simple yet tasty recipe combines fresh ingredients to create an explosion of flavors. It is perfect as a side dish or a light main course, ideal for warm summer days, but just as delicious in the colder season.

Preparation time: 15 minutes
Total time: 15 minutes
Number of servings: 4

Ingredients:
- 300 g red or speckled beans, cooked
- 2-3 medium onions
- 1 bunch of fresh parsley
- 2-3 tablespoons extra virgin olive oil
- salt, to taste
- pepper, to taste
- juice of half a lemon

A bit of history:
Bean salad has deep roots in culinary traditions, holding a special place in the meals of many cultures. With a focus on simple and healthy ingredients, bean salad is often associated with the Mediterranean diet, which emphasizes fresh vegetables, healthy oils, and vibrant flavors. This recipe is not just a simple dish, but a celebration of the natural flow of ingredients.

Step by step:

1. Preparing the onions:
Start by peeling the onions. Choose fresh, quality onions without spots or signs of mold. Wash them well under cold running water and slice them thinly or chop them into cubes, depending on your preference. Once done, wash them again to remove the bitterness. This step is essential for achieving a pleasant-tasting salad.

2. Salting and rubbing:
Place the onion in a bowl and add a little salt. This trick not only helps reduce bitterness but also releases the juices from the onion, adding a more intense flavor to your salad. Gently rub the onion with your hands to soften it, then let it sit for a few minutes.

3. The beans:
If using canned beans, make sure to rinse them well to remove excess salt and preservatives. If you cooked the beans at home, ensure they are well-cooked but not too soft to maintain a crunchy texture.

4. The parsley:
Wash the fresh parsley well and chop it finely. Parsley not only adds freshness but is also an excellent source of vitamins, especially vitamin K, which helps maintain bone health.

5. The dressing:
In a small bowl, combine the olive oil, lemon juice, salt, and pepper. Mix well to emulsify the ingredients. Use extra virgin olive oil for a more intense flavor and enhanced nutritional benefits. Olive oil is known for its antioxidant and anti-inflammatory properties.

6. Assembling the salad:
In a large salad bowl, add the cooked beans, rubbed onion, and chopped parsley. Pour the dressing over the ingredients and gently mix, being careful not to crush the beans. Ensure that each bean is well-coated with dressing.

7. Serving:
The salad can be served immediately, but for an even better taste, let it chill in the fridge for about 30 minutes before serving. This time allows the flavors to meld and become more intense. You can add a few slices of tomato or olives for an extra splash of color and flavor.

Tips and tricks:
- You can vary the recipe by adding other vegetables, such as diced bell peppers or cucumbers for extra crunch.
- If you like a spicier taste, add a little finely chopped chili pepper.
- This salad pairs wonderfully with fresh bread or as a side to meat, fish, or tofu dishes.

Frequently asked questions:
- Can I use frozen beans? Yes, make sure they are well-cooked before using them in the salad.
- How can I make the salad more filling? Add some cubes of feta cheese or avocado to boost its nutritional value.
- How long can the salad be kept? It is recommended to consume it within 2-3 days, keeping it in the fridge.

Nutritional benefits:
This bean salad is packed with plant-based protein, fiber, and essential vitamins, making it a healthy choice for any diet. Beans are known for their benefits in regulating blood sugar levels, making them ideal for those looking to lose weight.

The combination of flavors and textures makes this salad a versatile dish, easy to customize and enjoy at any time of the day. Don't hesitate to experiment with various ingredients and create your own version of this delicious salad. Enjoy!