Red beans rediscovered: A nutritious winter salad delight
It's almost within our reach, yet we often fail to appreciate it. Thankfully, with the right recipes, we can rediscover the taste of this legume in our everyday meals. The queen returns to our menu with a quick winter salad.
Red beans are rich in plant-based protein, making them an excellent meat alternative. They contain important minerals such as iron, potassium, and phosphorus, which support the circulatory and nervous systems. B vitamins, including B1, B2, and B3, found in red beans, are essential for the body's proper functioning, including energy metabolism and the nervous system.
Health benefits of red beans
Red beans are not only delicious but also full of health benefits. Rich in fibre, they aid digestion, and their high protein content makes them an excellent meat substitute for vegetarians. Regular consumption of red beans can help lower cholesterol levels and improve heart health. Their antioxidants help protect cells from oxidative damage, potentially preventing chronic diseases. Eating red beans supports digestion due to their high fibre content, promoting gut health and reducing the risk of digestive problems.
Red beans in the kitchen
Red beans are used in kitchens across the globe, serving as a key ingredient in dishes such as chilli con carne or burritos. With their ability to absorb spices, they are a favourite addition to soups and salads. Their versatility in culinary preparation makes them a frequent guest at both meat-eaters' and vegetarians' tables.
Recipe for red and white bean salad
You can cook the beans yourself or use a canned product steamed without unnecessary additives. You can also opt for a product in brine like chickpeas from a jar.
Ingredients:
- 1 can of approximately 200 grams of red beans,
- 1 can of approximately 200 grams of white beans,
- 200 grams of fresh, washed baby spinach,
- 1 small onion, sliced thinly, 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 chilli flakes (optional).
Preparation method:
- Open the cans of beans, drain, and rinse the beans 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.
- Prepare the dressing: in a small bowl, mix olive oil, lemon juice, honey, and garlic. Season with salt and lemon pepper, and if you prefer spicier flavours, add chilli flakes.
- Drizzle the salad with the dressing, mix well, and serve immediately. Enjoy!
