Bean salad

Bean Bean Salad - A Healthy and Tasty Delicacy

Preparation time: 15 minutes
Cooking time: 60 minutes (if using dried beans)
Total time: 75 minutes
Number of servings: 4

Introduction to the World of Bean Salad

Bean bean salad is a tasty, nutrient-packed dish that harmoniously blends the creamy texture of beans with the freshness of vegetables and summer flavors. This salad is not only a healthy option but also a great choice for everyday meals, picnics or even festive occasions. Beans, a rich source of plant protein and fiber, have been eaten for centuries, and bean recipes are reinterpreted in different cultures, each bringing a unique twist.

Ingredients needed

- 250 g kidney beans (dried or canned)
- 1 medium red onion
- 1 large ripe tomato
- 1 bunch fresh parsley
- Salt to taste
- White pepper to taste
- Juice from 1/2 lemon (or more, to taste)
- 1 teaspoon olive oil (for extra flavor)

Step 1: Preparing the beans

If you choose to use dried beans, the first step is to soak them. This helps reduce cooking time and improve digestibility. So soak the beans in cold water and let them sit overnight.

The next day, drain the beans and wash them under cold running cold water. Then put them in a large pot of fresh water. Bring to a boil and, once it has come to a boil, let it simmer for 10 minutes. Now, it's important to change the water. This method reduces substances that can cause digestive discomfort.

Repeat this process two or three times, then add clean water and simmer the beans, covered, for 45 minutes or until tender. If you're using canned beans, this step is much simpler; simply drain the beans and rinse them a bit to remove extra sodium.

Step 2: Preparing the vegetables

Meanwhile, prepare the vegetables. Thinly slice the red onion; this will add a crunchy touch and sweet flavor to the salad. The tomatoes should be diced finely to blend perfectly into the bean mixture.

Wash the parsley well and chop finely. It will not only add vibrant color but also a fresh and aromatic taste.

Step 3: Mixing the ingredients

Once the beans are cooked and tender, drain well and allow to cool slightly. In a large bowl, combine the beans, onion, tomato and chopped parsley. Add salt and pepper to taste, as well as the lemon juice and olive oil. Mix well to make sure all the ingredients are evenly distributed.

Step 4: Serving

The green bean salad is delicious served immediately, but even better after it's been in the fridge for an hour so the flavors can meld. Serve on its own or with fresh bread, tortillas or as a side dish with grilled meats.

Practical Tips and Variations

- If you want to add a touch of freshness, you can include diced colorful bell peppers.
- A tablespoon of Dijon mustard can add a little spice and complexity.
- For a more intense flavor, you can add some chopped green or black olives.
- This salad keeps well in the refrigerator for 2-3 days, so it's ideal for meal prep.

Nutritional Benefits

Kidney beans are an excellent source of plant protein, fiber, iron and various vitamins. Eating beans can support digestive health, help with weight control and reduce the risk of cardiovascular disease. This salad is also low in calories, with about 150-200 calories per serving, depending on the amount of oil used.

Frequently Asked Questions

1. Can I use canned beans?
Yes, canned beans are a quick and convenient option. Just be sure to rinse them well before adding them to your salad.

2. Can I make this salad vegan?
This recipe is already vegan, but you can adjust the ingredients to your preference, adding avocado or tofu for extra protein.

3. What other dishes goes well with this salad?
Bean salad goes great with grilled dishes, fish, but also with other summer salads.

4. How can I keep the salad longer?
It is recommended to store the salad in an airtight container in the refrigerator to prevent oxidation.

Final Note

Bean salad is more than just a simple dish; it's an explosion of flavors and a healthy choice that can be adapted to suit your preferences. Try this simple and flavorful recipe and enjoy every bite!