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Mediterranean Bean and Tomato Delight

von
S
Sophie

A refreshing and flavorful salad combining beans, tomatoes, and aromatic herbs, perfect for a quick and healthy meal.

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Vorbereitungszeit (Min) 10 min
Garzeit (Min) 0 min
Schwierigkeitsgrad
Mediterranean Bean and Tomato Delight

Zutaten

4 Portionen
|
  • 1 can
    Great northern bean canned oder Chickpeas
  • 4
    Tomato ripe oder Cherry tomatoes
  • as needed
    Basil leaf fresh oder Parsley
  • 2 tbsp
    Olive oil extra virgin oder Avocado oil
  • 1 clove
    Garlic minced oder Garlic powder
  • as needed
    Salt oder Sea salt
  • as needed
    Black pepper freshly ground oder White pepper

Anleitung

1

Prepare the beans

Drain and rinse the beans thoroughly.

Rinsing canned beans removes excess sodium and improves their flavor.

Benötigte Zutaten für diesen Schritt

great northern bean
2

Chop the tomatoes

Dice the tomatoes into bite-sized pieces.

Use a sharp knife to ensure clean cuts and preserve the tomato's texture.

Benötigte Zutaten für diesen Schritt

tomato
3

Mix the main ingredients

Combine the beans, tomatoes, and fresh basil leaves in a mixing bowl.

Tear the basil leaves by hand to release their aroma.

Benötigte Zutaten für diesen Schritt

great northern bean tomato basil leaf
4

Prepare the dressing

In a small bowl, whisk together the olive oil, minced garlic, salt, and pepper.

Let the dressing sit for a few minutes to allow the flavors to meld.

Benötigte Zutaten für diesen Schritt

olive oil garlic salt black pepper
5

Dress the salad

Pour the dressing over the salad and toss gently to combine.

Toss the salad just before serving to keep it fresh.

Benötigte Zutaten für diesen Schritt

olive oil garlic salt black pepper great northern bean tomato basil leaf
6

Serve and enjoy

Serve the salad chilled or at room temperature.

Garnish with additional basil leaves for a vibrant presentation.

Benötigte Zutaten für diesen Schritt

great northern bean tomato basil leaf olive oil garlic salt black pepper

Nährwertangaben (100g)

Kalorien 120 kcal
Fett 5 g
  • Gesättigte Fettsäuren: 0.7 g
Kohlenhydrate 15 g
Ballaststoffe 4 g
Zucker 2 g
Eiweiß 5 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the Mediterranean Bean and Tomato Delight, a quick and healthy salad recipe featuring beans, fresh tomatoes, and aromatic herbs. Perfect for any occasion, this dish is easy to prepare and packed with flavor.
💪

Warum dieses Rezept gut für dich ist

This recipe is a great source of plant-based protein and fiber, making it an excellent choice for a healthy and balanced diet. It's perfect for those looking for a quick and nutritious meal.
💡

Tipps & Tricks

For the best flavor, use ripe and juicy tomatoes. You can also add a splash of balsamic vinegar for an extra tangy kick.
🔄

Rezeptvarianten

Feel free to substitute the great northern beans with chickpeas or black beans for a different texture and flavor. Add some diced cucumber or red onion for extra crunch.
🗄️

Aufbewahrung

Store any leftovers in an airtight container in the refrigerator for up to two days. Serve chilled or at room temperature.
📚

Rezeptgeschichte

This salad takes inspiration from Mediterranean cuisine, known for its use of fresh and wholesome ingredients.
🥗

Nährwertangaben

This salad is rich in vitamins, minerals, and antioxidants, making it a nutritious addition to your meal plan.
🍽️

Kombinationsvorschläge

Pair this salad with grilled chicken or fish for a complete meal, or serve it as a side dish at your next gathering.

Tags

healthy vegetarian vegan quick easy

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

lunch dinner snack brunch

Gang

salad

Zubereitungsarten

raw

Anlässe

everyday picnic potluck summer cookout

Ernährungsformen

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

Jahreszeiten

summer all-season

Schwierigkeitsgrad

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