If there is a delicious and nutritious ingredient in our dishes, it is undoubtedly legumes, which should accompany us in our diet whatever the season of the year, since their nutrients are very necessary and beneficial for our body.
In addition, not only do they provide us with highly healthy benefits, but it is a very versatile ingredient that admits practically all kinds of flavors. They also have a simple cooking method and they also keep very well once cooked, so they don’t waste time in the kitchen.
We show you how to prepare 3 salads with legumes ideal for lunch that will also brighten the day of your friends and family.
3 recipes for salads with beans
1. Mexican black bean salad
There are many ways to eat beans in Mexican cuisine, from classic pot beans to a black bean salad .
This is a complete, healthy and nutritious dish. In addition, it is very easy to prepare and fast.
1.1 Ingredients (4 to 8 servings)
- 1 large tomato, 1 green bell pepper and 1 yellow bell pepper, seeded and diced
- 1 jalapeño pepper, seeded and diced
- ½ sweet onion, peeled and diced
- ¼ cup fresh coriander leaves, cleaned and chopped
- 1 can (450 grams) black beans, drained and rinsed
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 garlic clove, peeled and minced
- ½ teaspoon ground cumin
- ¼ teaspoon ground black pepper and ¼ teaspoon salt
1.2 Steps for preparation
- In a large bowl, add the tomato, bell pepper, jalapeño pepper, onion, cilantro, and black beans and mix together. Separately, in a small bowl, combine the lemon juice, olive oil, garlic, cumin, black pepper, and salt.
- Add the dressing to the vegetables and stir gently to blend the flavors.
- Season the salad to taste, adding more black pepper or salt if necessary.
2. Greek salad with chickpeas
This salad is a great meal on its own, but you can also serve it with pita bread or mix it with steamed quinoa. In addition, the Greek chickpea salad is one of those that you feel very comfortable because you know that it has a lot of vitamins.
This recipe is ideal to leave prepared or to assemble it in a moment when you get home.
2.1 Ingredients (4 to 8 servings)
- 1 cucumber
- 1 cup grape tomatoes, halved
- 1 green bell pepper, seeded and minced
- ½ small red onion, peeled and chopped
- 1 can (450 grams) chickpeas, drained and rinsed
- 115 grams of feta cheese, crumbled (optional)
- ½ cup pitted kalamata olives (optional)
- 2 tablespoons of lemon juice and 2 tablespoons of olive oil
- 1 garlic clove, peeled and minced
- ½ teaspoon dried oregano
- Salt and black pepper
2.2 Steps for preparation
- Cut the cucumber lengthwise using a spoon to scoop out the seeds and throw them in the trash. Lastly, when the cucumber is clean, cut it into small pieces.
- In a large bowl, add the cucumber, tomato, bell pepper, onion, and chickpeas.
- Add the feta cheese and black olives. Mix and match everything.
- Set aside, in a small bowl, combine the lemon juice, olive oil, garlic, oregano, black pepper, and salt. You see adding the dressing to the vegetables and at the same time gently stir to mix.
- Season the salad to taste, adding salt or black pepper if necessary.
3. Succotash salad
Succotash , as we know it today, is an American dish where the 2 main and essential ingredients are beans and corn, but it is also possible to add any other vegetable.
The combination of cereals and legumes produces a dish that contains all the essential amino acids. It can be served as a first course, as a salad or as a hot garnish with meat or fish.
3.1 Ingredients
- 2 tablespoons vegetable oil
- ½ sweet onion, peeled and chopped
- 2 cups fresh corn kernels
- 1 can (450 grams) green beans, drained and rinsed
- 1 cup grape tomatoes, halved
- 2 tablespoons lemon juice
- ¼ teaspoon ground black pepper and ¼ teaspoon salt
- ¼ cup fresh basil, rinsed and finely sliced
3.2 Steps for preparation
- In a medium saucepan, heat the oil over medium heat, and add the onion and a pinch of salt. Cook until smooth and translucent; that is, approximately 5 minutes, stirring frequently.
- Reduce heat to medium-low, add corn and green beans, and cook until crisp-tender (about 1 to 2 minutes), stirring frequently.
- In a large bowl, combine the onion, corn, beans, tomatoes, lemon juice, salt, and black pepper. Then mix gently to combine everything.
- Season the salad to taste, adding more black pepper or salt if necessary.
- Lastly, sprinkle the salad with sliced basil to garnish before serving.
Conclution
Legumes are very necessary products that provide us with very good doses of vegetable proteins and that satisfy us a lot. This helps us reduce the number of calories we consume per day and helps us maintain a healthy weight.
References
- Marengo, K. 7 Bean Salads That Will Seriously Change-Up Your Lunch Game. For Greatist [Revised February 2020].
