Warm bean salad

Warm Bean Salad - A simple and delicious recipe for a comforting dinner

Total preparation time: 30 minutes
Cooking time: 15 minutes
Number of servings: 4

In a world where healthy and tasty food can seem hard to achieve, warm bean salad comes to show us the opposite. This recipe is not only simple but also perfect for enjoying during fasting periods or as a light dinner, alongside warm flatbreads. Get ready to discover a recipe that combines unique textures and flavors!

The story behind the recipe

Beans have been an important source of nutrition for many cultures throughout history, used both as a staple food and as a versatile ingredient in various dishes. This warm bean salad is a modern reinterpretation of a traditional dish, bringing together fresh and tasty ingredients in a combination that will delight any meal.

Necessary ingredients

- 200g cooked beans (can also be canned)
- 1 red onion
- 3-4 radishes
- 1 medium tomato (or 2 tablespoons of tomato paste)
- A good handful of fresh spinach
- 2 cloves of garlic
- 2 tablespoons olive oil (or other vegetable oil)
- 1 tablespoon soy sauce
- Salt and pepper, to taste
- Chopped fresh dill or parsley (optional)

Step-by-step instructions

Step 1: Preparing the ingredients

1. Beans - If using canned beans, place them in a strainer and rinse well under cold water to remove excess sodium. Let them drain well.
2. Spinach - Wash the spinach leaves carefully, leaf by leaf, to ensure no impurities remain. You can use fresh or frozen spinach, but make sure it is well thawed and drained.
3. Onion - Chop the red onion into small cubes. This will add a sweet and crunchy flavor.
4. Garlic - Crush the garlic cloves with the blade of a knife to release their flavors.
5. Tomato - Peel the tomato (if preferred) and chop it into cubes. Alternatively, you can use tomato paste for a more concentrated flavor.

Step 2: Cooking the ingredients

1. In a large skillet, add the 2 tablespoons of oil and heat over medium heat.
2. Add the red onion and sauté gently until it becomes soft, about 3-4 minutes. This will bring a sweet and pleasant aroma to the salad.
3. Once the onion is ready, add the crushed garlic and tomato cubes. Cook the mixture until the tomato starts to soften and release its juices, about 2-3 minutes.
4. Add the soy sauce, salt, and pepper to taste. The soy sauce will add an umami note to the dish, making it even tastier.

Step 3: Combining the ingredients

1. Add the drained beans and spinach to the skillet. Mix well, ensuring all ingredients are integrated. Let it cook for a maximum of 5 minutes, until the spinach wilts slightly.
2. Finally, sprinkle chopped fresh dill or parsley if you like, for an extra touch of freshness.

Step 4: Serving

1. Transfer the warm salad to a bowl and garnish with thinly sliced radishes on top. The radishes will add a crunchy note and a color contrast.
2. Serve the salad warm, alongside warm flatbreads. This dish is perfect as a quick and healthy dinner, but can also be a delicious side for other dishes.

Practical tips

- Vegan option: Ensure the oil and soy sauce are free from animal-derived ingredients.
- Interesting additions: You can add green or black olives, bell peppers, or even a bit of chili for a spicy flavor.
- Storing the dish: If you have leftover salad, you can keep it in the fridge for 2 days, but to maintain freshness, serve it immediately after preparation.

Nutritional benefits

This warm bean salad is rich in plant proteins, fiber, and vitamins. Beans are an excellent source of iron and folate, while spinach provides significant amounts of vitamins A, C, and K. Garlic has antibacterial and anti-inflammatory properties, and using olive oil adds healthy fats to the diet.

Frequently asked questions

1. Can I use dried beans? Yes, but you need to boil them before using. Make sure to soak them for a few hours before cooking.
2. What other ingredients can I add? You can experiment with vegetables of your choice, like zucchini or carrots.
3. Is this recipe suitable for a diet? Yes, it is a healthy and low-calorie option, perfect for a balanced diet.

Serving suggestions

For a complete culinary experience, serve this salad alongside a refreshing drink, such as mint tea or citrus juice. You can also accompany the dish with a creamy vegetable soup for a heartier dinner.

In conclusion, warm bean salad is an easy-to-make recipe, full of flavors and health benefits. Don't hesitate to try it and customize it to your taste. Enjoy your meal!