Bean salad is a tasty and versatile dish, suitable for any season. It’s a delicious and simple side dish to prepare, made with both canned and dried beans. If combined with cooked grains, it becomes a balanced one-dish meal, perfect for all year round, ideal for both hot and cold days.
SEASON of #driedbeans (azuki, borlotti, cannellini, Spanish white, red, black) – available all year, I suggest consuming them within 12 months of production.
RECIPES with beans
- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: All Seasons
- Energy 157.00 (Kcal)
- Carbohydrates 21.67 (g) of which sugars 3.32 (g)
- Proteins 8.45 (g)
- Fat 3.08 (g) of which saturated 0.35 (g)of which unsaturated 0.02 (g)
- Fibers 8.65 (g)
- Sodium 196.39 (mg)
Indicative values for a portion of 145 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Bean Salad
- 1 cup cooked beans
- 0.5 cup white onion (or Tropea red)
- Half tablespoon extra virgin olive oil
- as needed water
- as needed salt (and aromatic herbs)
Which herbs pair well with bean salad? Basil, chives, mint, parsley or cilantro, oregano, rosemary, sage, thyme, cotton lavender, savory.
Tools
- Pan
- Ladle
Bean Salad
Use beans already cooked at home (or ready-made canned ones).
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How to cook beans to make them more digestible?
🍀 Soaking beans for at least 12 hours, changing the water a couple of times, helps reduce bloating and flatulence.
🍀 During cooking, adding a pinch of baking soda or a piece of kombu seaweed, or aromatic herbs like bay leaf, rosemary, sage, and fennel seeds aids digestion.
🍀 Cook beans on a low flame until very tender (even if they break up) to make them more digestible.
🍀 Avoid salting too early, as salt can harden the skin.
Peel the onion, wash it, and slice thinly, choosing between white, golden, or red according to your taste. Place it in a pan with a dash of oil and a bit of water (bean cooking water can be used), then let it cook gently until it softens. Stir occasionally, adding water if necessary or slightly increasing the heat to promote cooking.
Once softened, add the already cooked beans and, if necessary, include some of their cooking water (aquafaba), add salt, and let the flavors meld for a few minutes before serving.
This recipe can also be made with raw onion, preferably very fresh, or sliced and marinated in vinegar to enhance digestibility. However, I prefer to cook it, as it becomes more delicate and lighter, easing digestion.
STORING bean salad
I recommend eating the bean salad immediately. Alternatively, it can be kept in an airtight container in the refrigerator for up to two days and gently warmed before eating.
How to revitalize leftover bean salad?
Add fresh herbs, a dash of oil, and perhaps some lemon juice to refresh and flavor.
FAQ (Questions and Answers)
Can other ingredients be added?
Absolutely! You can enrich the salad with cherry tomatoes, cucumbers, peppers, and olives. Adding seeds (sunflower, pumpkin) or nuts (walnuts, almonds) can also bring crunchiness.
Why should legumes be combined with carbohydrates?
Legumes should be combined with carbohydrates because they help slow the absorption of sugars in the blood. When consumed with pasta or grains, legumes promote a slow and gradual absorption, avoiding rapid blood sugar spikes. This helps maintain stable blood sugar levels, providing longer-lasting energy and preventing sudden energy drops after meals.
What pairs well with beans?
Beans pair perfectly with grains and crunchy vegetables like peppers, cucumbers, and tomatoes, as well as red onion, grated carrots, corn, olives, and arugula. Additionally, aromatic herbs like rosemary and parsley, a dash of oil, and a touch of chili enhance their flavor!
