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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Mediterranean Bean and Herb Salad

di
S
Sophie

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

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 30 min
Tempo di cottura (min) 0 min
Difficoltà
Mediterranean Bean and Herb Salad

Ingredienti

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

Istruzioni

1

Prepare the beans

Rinse and drain all the beans and peas thoroughly.

Rinsing canned beans removes excess sodium and improves their flavor.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

main salad

Valori nutrizionali (100g)

Calorie 120 kcal
Grassi 4.5 g
  • Grassi Saturi: 0.5 g
Carboidrati 18 g
Fibre 5 g
Zuccheri 2 g
Proteine 6 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

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.
💪

Perché Questa Ricetta Ti Fa Bene

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.
💡

Consigli e Trucchi

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.
🔄

Varianti della Ricetta

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.
🗄️

Istruzioni di Conservazione

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.
📚

Storia della Ricetta

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.
🥗

Informazioni Nutrizionali

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.
🍽️

Suggerimenti di Abbinamento

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

Tag

healthy vegan vegetarian high-protein salad easy

Categorie Ricette

Cucina

mediterranean other

Tipo di Pasto

lunch dinner snack brunch

Portata

salad side dish

Metodi di Cottura

raw

Occasioni

picnic summer cookout potluck family gathering everyday

Restrizioni Alimentari

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

Stagioni

summer all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
Passa all'inglese - English Passa al tedesco - Deutsch Passa all'italiano - Italiano

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