Two Recipes For Bean Salad

Salad is a dish that is generally only served with vegetables. However, you will now have the opportunity to combine these vegetables with legumes. So, stop thinking so much about it and learn how to make some delicious bean salad recipes.

Bean salad is not a dish you hear people talk about every day. However, if you are a fan of salads and legumes, then these bean salad recipes will fascinate you.

It is a  typical dish in some regions of Spain. They are originally made from diced vegetables.

However, many kitchens have adopted this dish and they have all given it their own touch, by adding vegetables or salad dressings, to give it a better taste. It is, as a rule, served with vinaigrette or salad dressing. However, it depends on each region, and the taste of the individual.

Nevertheless, what makes this an amazing dish is due to the fact that it  is packed with nutrients and carbohydrates. 

You can thank the prayers for this. Beans are a source of protein, B vitamins, sodium, potassium, iron and magnesium. Moreover, they do not contain fat or cholesterol.

Plus, there is more:

• Due to their alpha-amylase content, beans can help block carbohydrates. In addition, this enzyme can also  help regulate blood sugar levels. For this reason, beans can be helpful in weight loss.
• They can help reduce cholesterol, due to their high fiber content.
• Beans can help protect the skin because they also contain antioxidants.

In addition to all of the above, keep in mind that beans are ideal for maintaining a balanced diet, which consists of consuming other ingredients, such as vegetables, at least three to four times a week.

Below, you can see two different ways you can make a bean salad.

So, what are you waiting for? Get started making these delicious bean salad recipes.

Two different recipes for bean salad

Steamed bean salad

One of the best ways you can eat vegetables is by steaming them. That way, with this dish, you will not eat as much fat (such as vegetable oils) as you use when frying vegetables.

Ingredients:

• 2 cups white beans (240 g)
• 1 tomato (100 g)
• ½ onion (50 g)
• 1 medium-sized cucumber (150 g)
• 1 green pepper (90 g)
• 2 tbsp. extra virgin olive oil (30 ml)
• 1/4 cup sherry vinegar (60 ml)

• 2 tbsp. salt (30 g)
• ½ tsk. mustard (8 g)
• ½ tsk. pepper (8 g)
• 2 cloves garlic (3)

Course of action

• The first thing you need to do is  soak the beans overnight  so that they are softer when cooked.
• Next, boil them in the same water, a tablespoon of salt and some clove of garlic to give them some flavor.
• When they are soft, turn off the heat, wait for them to cool, and drain them. Then set them aside.
• Next,  cut all the vegetables into cubes,  and put them in a water bath so you can steam them. This should take about 15 minutes, maximum.
• You need to make a vinaigrette by mixing olive oil, the remaining amount of salt, pepper, mustard and sherry vinegar. Mix the ingredients thoroughly. 
• Now that the vegetables are ready (make sure they are soft), put them in a bowl. Add the beans and stir a little. Add the vinaigrette.

• Finally, mix everything well so that the taste is distributed. Then serve and enjoy.

Also read: Five healthy fats that help lower your cholesterol

2. Bean Salad Recipes with Wide Beans Au Gratin

As mentioned earlier, everyone can put their own stamp on any recipe. Below, you can learn how to make a bean salad  au gratin . To do this, use a little cheese, to give this dish a better taste and presentation.

Ingredients:

• 1 tomato (100 g)
• 1 onion (100 g)
• 2 cups white beans (240 g)
• 1/4 cup white wine vinegar (60 ml)
• 1 tbsp. soy sauce (15 ml)
• 2 tbsp. salt (30 g)
• 1 tbsp. pepper (15 g)

• 1/2 cup grated cheese (60 g)
• 1/2 cup eggplant (60 g)
• 3 tbsp. extra virgin olive oil (45 ml)

Also read: Celery seeds: Natural tea for high blood pressure

Course of action

• Start by cooking the beans a bit so they are ready to get in the oven.
• Next, cut all the vegetables into cubes, and put them in a water bath so you can steam them. Sprinkle a tablespoon of salt on them for flavor.
• Subsequently, make a vinaigrette by mixing two tablespoons of olive oil, soy sauce, salt, pepper and white wine vinegar.
• When the vegetables are ready, place them on a baking sheet. Add the white beans, drizzle with vinaigrette and add the last tablespoon of olive oil.
• Finally,  place the baking tray in the oven at 180 ° C (356 ° F) for 15 minutes so that the cheese becomes  au gratin .
• Next, let it cool and serve it. Bon appetite!