Two Different Ways to Make Bean Salad

· February 24, 2019
Salad is a dish that's generally only served with vegetables. However, you will now have the opportunity to combine these vegetables with legumes. So don't think about it so much and learn how to make this delicious bean salad recipe.

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

This is a typical dish in some regions of Spain. It’s originally made of diced vegetables.

However, many types of cuisines have adopted this dish and they all have given it their own special touch by adding vegetables or salad dressings to give it a better flavor. It’s usually served with a vinaigrette or salad dressing. However, it depends on each region and the taste of each person.

Nevertheless, what makes this an excellent dish is due to the fact that it’s loaded with nutrients and carbohydrates.

You can thank the beans for this. This legume is a source of protein, vitamin B, sodium, potassium, iron, and magnesium. Also, they are free of fat and cholesterol.

Plus, there’s more:

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

Apart from all of the above, remember 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 take a look at two different ways to make bean salad.

So what are you waiting for? Go ahead and make these delicious bean salad recipes!

Read this article, too: Good Versus Bad Carbohydrates: Busting Myths

Two Different Ways to Make Bean Salad

Bean salad
1. Steamed Bean Salad

One of the best ways to eat vegetables is by steaming them. That way, with this dish, you won’t have to eat so many fats (such as vegetable oils) that you use when sauteing vegetables.

Ingredients:

  • 2 cups of white beans (240 g)
  • 1 tomato (100 g)
  • 1/2 onion (50 g)
  • 1 medium-sized cucumber (150 g)
  • 1 green pepper (90 g)
  • 2 tablespoons of extra virgin olive oil (30 ml)
  • 1/4 cup of sherry vinegar(60 ml)
  • 2 tablespoons of salt (30 g)
  • 1/2 Tbsp of mustard (8 g)
  • 1/2 teaspoon of pepper (8 g)
  • 2 cloves of garlic (3 g)

Directions:

  • The first thing you need to do is place the beans to soak overnight so that they’re softer when cooked.
  • Then, boil them with the same water, a tablespoon of salt and some cloves of garlic to give them a bit of flavor.
  • When they’re soft, turn off the heat, wait for them to cool down and drain. Then, set to the side.
  • Next, dice all the vegetables and put them in a water bath in order to steam them. This should last approximately 15 minutes maximum.
  • Then make a vinaigrette by mixing olive oil, the remaining tablespoon of salt, pepper, mustard and sherry vinegar. Thoroughly beat the ingredients.
  • Now, once the vegetables are ready (make sure they’re soft), put them in a bowl, add beans, stir a little and then add the vinaigrette.
  • Finally, mix everything well so that the flavor is uniform. Then serve and enjoy.

Check out this article, too: 6 Tips for Healthy Low-Fat Cooking

2. White Bean Salad Au Gratin

Bean salad dish

As mentioned earlier, everyone can add their own special touch to any recipe. Below, you can learn how to make bean salad au gratin. To do so, you will need a bit of cheese to give this dish a better taste and presentation.

Ingredients:

  • 1 tomato (100 g)
  • 1 onion (100 g)
  • 2 cups of white beans (240 g)
  • 1/4 cup of white wine vinegar (60 ml)
  • 1 tablespoon of soy sauce (15 ml)
  • 2 tablespoons of salt (30 g)
  • 1 tablespoon of pepper (15 g)
  • 1/2 cup of grated cheese (60 g)
  • 1/2 cup of eggplant (60 g)
  • 3 tablespoons of extra virgin olive oil (45 ml)

Directions:

  • Start by boiling the beans a little to make sure they’re at the time they should be taken to the oven.
  • Then, dice all vegetables and put them in a water bath in order to steam them. Sprinkle one of the tablespoons of salt for flavor.
  • Afterward, make a vinaigrette by mixing the two tablespoons of olive oil, soy sauce, salt, pepper, and wine vinegar.
  • Once the vegetables are ready, put them in a baking tray, add white beans, poured the vinaigrette, adds the last tablespoon of olive oil and spread the cheese.
  • Finally, place the tray into the oven at a temperature of 180°C (356°F) for 15 minutes so that the cheese is au gratin.
  • Then, let it cool and serve. Enjoy!

Diccionario del vino. Vinagre de vino. 2018. Available at: http://www.diccionariodelvino.com/index.php/vinagre-de-vino/. Accessed 11/17, 2018.

MedlinePlus. Fibra en la dieta. 2018. Available at: https://medlineplus.gov/spanish/dietaryfiber.html. Accessed 11/17, 2018.

Wikipedia. Phaseolus vulgaris. 2018. Available at: https://es.wikipedia.org/wiki/Phaseolus_vulgaris. Accessed 11/17, 2018.