Rediscover the power of red beans: A hearty salad recipe
It's practically within reach, yet unfortunately, we often fail to appreciate it. However, with the right recipes, it's possible to rediscover the taste of this legume in everyday meals. The queen returns to our menu with a quick winter salad.
Red beans are rich in plant-based protein, making them a great alternative to meat. They contain important minerals such as iron, potassium, and phosphorus, which support the functioning of the circulatory and nervous systems. B vitamins, including B1, B2, and B3, are essential for the proper functioning of the body, including energy metabolism and the nervous system.
Health benefits of red beans
Red beans are not only delicious but also offer numerous health benefits. They are rich in fiber, which aids digestion, and their high protein content makes them an excellent meat substitute for vegetarians. Regular consumption of red beans can contribute to lowering cholesterol levels and improving heart health. Their antioxidants help protect cells from oxidative damage, which can prevent the development of chronic diseases. Eating red beans supports digestion due to their high fiber content, promoting gut health and reducing the risk of digestive problems.
Red beans in the kitchen
Red beans are used in kitchens worldwide and are a key ingredient in dishes such as chili con carne or burritos. Their ability to absorb spice flavors makes them a favorite addition to soups and salads. Their versatility in culinary preparation makes them a frequent favorite on the tables of both meat-eaters and vegetarians.
Recipe for red and white bean salad
You can cook the beans yourself or use canned products steamed without unnecessary additives. Alternatively, you can choose a product from a jar in brine like chickpeas.
Ingredients:
- 1 can of about 7 oz of red beans
- 1 can of about 7 oz of white beans
- 7 oz of fresh, washed baby spinach
- 1 small onion, cut into thin slices and gently separated, optionally rinsed with boiling water
Dressing:
- 2 tablespoons of olive oil
- 1 tablespoon of lemon juice
- 1 teaspoon of honey
- 1 garlic clove, crushed
- Salt and lemon pepper to taste
- 1/4 teaspoon of chili flakes (optional)
Preparation method:
- Open the cans of beans, drain, and rinse them under cold water. Set aside to dry.
- In a large bowl, combine the beans with the washed baby spinach.
- Add the sliced and prepared onion to the bowl with the beans and spinach.
- Mix olive oil, lemon juice, honey, and garlic in a small bowl to prepare the dressing. Season with salt and lemon pepper, and if you prefer spicier flavors, add chili flakes.
- Drizzle the salad with the dressing, mix well, and serve immediately. Enjoy!
