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Mediterranean Bean and Herb Salad

von
S
Sophie

A vibrant and flavorful bean salad with Mediterranean-inspired ingredients, perfect for any occasion.

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Vorbereitungszeit (Min) 30 min
Garzeit (Min) 0 min
Schwierigkeitsgrad
Mediterranean Bean and Herb Salad

Zutaten

6 Portionen
|
  • 1/2 cup
    Sun-dried tomato oil-packed oder Semi-dried tomato
  • 1/4 cup
    Parsley fresh oder Cilantro
  • 1/4 cup
    Basil fresh oder Oregano
  • 1 can
    Red kidney bean oder Pinto bean
  • 1 can
    White kidney bean oder Cannellini bean
  • 1 can
    Black bean oder Navy bean
  • 1 can
    Black-eyed pea oder Chickpea
  • 1 whole
    Red onion medium oder Shallot
  • 1/4 cup
    Red wine vinegar oder Apple cider vinegar
  • 1 tbsp
    Sugar white oder Honey
  • 1/2 tsp
    Salt oder Sea salt
  • 1/2 tsp
    Dry mustard oder Dijon mustard
  • 1/4 tsp
    Black pepper ground oder White pepper

Anleitung

1

Prepare the beans

Rinse and drain all the beans and peas thoroughly.

Rinsing canned beans removes excess sodium and improves their flavor.

Benötigte Zutaten für diesen Schritt

red kidney bean white kidney bean black bean black-eyed pea
2

Prepare the sun-dried tomatoes

Drain the sun-dried tomatoes, reserving the oil.

The reserved oil can be used in the dressing for added flavor.

Benötigte Zutaten für diesen Schritt

sun-dried tomato
3

Chop the vegetables and herbs

Chop the sun-dried tomatoes, parsley, basil, and red onion into small pieces.

Chopping ingredients uniformly ensures even distribution of flavors.

Benötigte Zutaten für diesen Schritt

sun-dried tomato parsley basil red onion
4

Make the dressing

In a medium bowl, whisk together 1/4 cup of the reserved oil, red wine vinegar, sugar, salt, dry mustard, and black pepper.

Whisking the dressing thoroughly emulsifies the ingredients for a smooth texture.

Benötigte Zutaten für diesen Schritt

red wine vinegar sugar salt dry mustard black pepper
5

Combine the salad ingredients

Combine the beans, peas, chopped vegetables, and herbs in a large serving bowl.

Mix gently to avoid mashing the beans.

Benötigte Zutaten für diesen Schritt

red kidney bean white kidney bean black bean black-eyed pea sun-dried tomato parsley basil red onion
6

Dress the salad

Pour the dressing over the salad and toss to coat evenly.

Ensure all ingredients are well-coated for maximum flavor.

Benötigte Zutaten für diesen Schritt

dressing
7

Chill the salad

Cover the salad and refrigerate for at least 2 hours before serving.

Chilling allows the flavors to meld together beautifully.

Benötigte Zutaten für diesen Schritt

main salad
8

Serve and enjoy

Serve the salad chilled, garnished with extra fresh herbs if desired.

This salad pairs wonderfully with crusty bread or as a side to grilled dishes.

Benötigte Zutaten für diesen Schritt

main salad

Nährwertangaben (pro Portion)

Kalorien 250 kcal
Fett 8 g
  • Gesättigte Fettsäuren: 1 g
Kohlenhydrate 36 g
Ballaststoffe 10 g
Zucker 4 g
Eiweiß 12 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

This Mediterranean Bean and Herb Salad combines a variety of beans with fresh herbs and a tangy vinaigrette for a healthy and delicious dish. Perfect for gatherings or as a side dish, this recipe is easy to prepare and full of flavor.
💪

Warum dieses Rezept gut für dich ist

This salad is packed with plant-based protein and fiber from the beans, making it a nutritious choice. The fresh herbs add antioxidants and a burst of flavor, while the vinaigrette ties everything together without being heavy.
💡

Tipps & Tricks

For the best flavor, let the salad marinate in the refrigerator for a few hours before serving. You can also add a squeeze of fresh lemon juice for an extra tangy kick.
🔄

Rezeptvarianten

Feel free to experiment with different types of beans or add chopped vegetables like bell peppers or cucumbers for added crunch. You can also use a different type of vinegar, such as balsamic, for a unique twist.
🗄️

Aufbewahrung

Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier the next day.
📚

Rezeptgeschichte

Bean salads have been a staple in many cuisines due to their simplicity and nutritional value. This recipe draws inspiration from Mediterranean flavors, incorporating fresh herbs and a tangy dressing.
🥗

Nährwertangaben

This salad is rich in protein, fiber, and essential vitamins, making it a healthy addition to your meal. It's low in fat and can be adapted to suit various dietary needs.
🍽️

Kombinationsvorschläge

Pair this salad with grilled chicken or fish for a complete meal, or serve it alongside crusty bread for a satisfying vegetarian option.

Tags

healthy vegan vegetarian high-protein salad easy

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

lunch dinner snack brunch

Gang

salad side dish

Zubereitungsarten

raw

Anlässe

picnic summer cookout potluck family gathering everyday

Ernährungsformen

vegetarian vegan gluten-free dairy-free low-sugar pescatarian halal kosher macrobiotic

Jahreszeiten

summer all-season

Schwierigkeitsgrad

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