Two Different Ways To Make Bean Salad

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

In some areas in Spain this is a typical dish. Originally it was made from diced vegetables.

However, many types of cuisines have adopted this dish. All of them give it their own special touch by adding vegetables or dressings and giving it a better taste.

Usually this dish is served with a vinaigrette or a dressing. However, it depends on each region and on each person’s taste.

The properties of beans

What makes this an excellent dish has to do with the fact that it is full of nutrients and carbohydrates.

You can thank the beans for that. This legume is a source of protein, vitamin B, sodium, potassium, iron and magnesium. They are also fat-free and contain no cholesterol.

In addition, they have even more properties:

• Since they contain alpha-amylase, they can help block carbohydrates. This enzyme also helps control blood sugar levels. For that reason, beans can help with weight loss.
• Beans can also help lower cholesterol. This has to do with the fact that they contain a lot of fiber.
• They can also help protect the skin as they also contain antioxidants.

In addition to all the aspects that we have already discussed, you should also remember that beans are ideal for maintaining a balanced diet. This diet should also include other ingredients such as vegetables at least three to four times a week.

In this article you can get acquainted with two different ways to make a bean salad. So what are you waiting for? Read on and prepare these delicious bean salad recipes!

Two different ways to make bean salad

1. Steamed Bean Salad

One of the best ways to eat vegetables is to steam them. That way you won’t eat as many fats (such as vegetable oils) with this dish that you use to fry vegetables.

Ingredients

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

Guidelines

• The first thing to do is let the beans know overnight. That way they will be softer when you cook them.
• Then boil them in the same water with a tablespoon of salt and some garlic cloves to season them.
• When the beans are soft, turn off the heat. Then wait for them to cool and drain. Then you set them aside.
• Then cut all the vegetables into cubes. Put them in a bowl of water to steam them. This should take a maximum of about 15 minutes.

• Then make a vinaigrette by mixing the olive oil with the remaining tablespoon of salt, the pepper, the mustard and the sherry vinegar. Whisk the ingredients firmly.
• Once the vegetables are done (make sure they are soft), place them in a bowl. Then add the beans, stir a little and then add the vinaigrette.
• Finally, mix everything well so that the flavor is well mixed. Then you can serve it and enjoy it.

2. Salad with white beans au gratin

We’ve mentioned it before. Anyone can add their own special touch to any recipe. Here you can learn how to make a bean salad au gratin. To do this you will need some cheese. This gives the dish a better taste and a nicer 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 tablespoon soy sauce (15 ml)
• 2 tablespoons salt (30 g)
• 1 tablespoon pepper (15 g)
• 1/2 cup ground cheese (60 g)
• 1/2 cup eggplant (60 g)
• 3 tablespoons extra virgin olive oil (45 ml)

Guidelines

• Start by letting the beans cook a bit. This is necessary to ensure that they are soft in time when you put them in the oven.

• Then cut all the vegetables into cubes and put them in a bowl of water to steam them. Sprinkle one of the tablespoons of salt over the beans for flavor.
• Then make a vinaigrette by mixing two tablespoons of olive oil, the soy sauce, the salt and pepper, and the wine vinegar.
• Once the vegetables are ready, place them in a baking tray. Add the white beans, pour over the vinaigrette, add the last tablespoon of olive oil and sprinkle over the cheese.
• Finally, place the plate in the oven at 180°C for 15 minutes so that the cheese melts.
• Then let it cool and serve. Enjoy your meal!