Best Alfresco Bean Salad Recipes
COOL BEANS SALAD
This protein-filled dish could be served as a colorful side dish or a meatless main entree. When you make it, double the recipe because it will be gone in a flash! The basmati rice add a unique flavor and the dressing gives it a bit of a tang. -Janelle Lee, Appleton, Wisconsin
Provided by Taste of Home
Categories Lunch Side Dishes
Time 20m
Yield 6 servings.
Number Of Ingredients 15
Steps:
- In a large bowl, whisk the first 8 ingredients. Add the remaining ingredients; toss to coat. Chill until serving.
Nutrition Facts : Calories 440 calories, Fat 19g fat (3g saturated fat), Cholesterol 0 cholesterol, Sodium 659mg sodium, Carbohydrate 58g carbohydrate (5g sugars, Fiber 8g fiber), Protein 12g protein.
FRESH BEAN AND TOMATO SALAD WITH CREAMY CAESAR VINAIGRETTE
Steps:
- For the vinaigrette: In a skillet over medium-low heat, toast the pine nuts, stirring occasionally, until golden and fragrant, 4 to 5 minutes. Remove from the heat and set aside. (Alternatively, place the pine nuts on a baking sheet and toast in a 350-degree oven until golden, 6 to 8 minutes.)
- In a blender, combine the mayonnaise, pecorino, toasted pine nuts, lemon juice, Dijon, anchovies, Worcestershire, cayenne and a pinch of salt and pepper. Blend until smooth. Set aside.
- For the salad: Bring a large pot of salted water to a boil. Blanch the beans until crisp-tender, 5 to 7 minutes. With a slotted spoon, remove the beans to a serving plate and add the sliced tomatoes and torn basil. Drizzle with the vinaigrette, and sprinkle with some pine nuts and the 2 tablespoons pecorino. Season with salt and pepper.
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Alfresco bean salad recipes are a perfect addition to any summer or outdoor meal. Packed with protein, fiber, and nutrients, these salads are not only delicious but also nourishing. They contain a variety of beans, vegetables, herbs, and sometimes fruits, making them a colorful and wholesome dish.
The Benefits of Bean Salads
Bean salads have become increasingly popular in recent years, and for a good reason. They are a nutritious and tasty way to add protein and fiber to your diet. Beans are low in saturated fat and cholesterol and high in vitamins, minerals, and antioxidants. They also have a low glycemic index, which means they don't cause a rapid increase in blood sugar levels, making them an excellent option for people with diabetes or those looking to manage their weight.
The Common Types of Beans Used in Alfresco Bean Salad Recipes
1. Black Beans
Black beans are a staple in Latin American cuisine and are commonly used in salads. They are high in fiber, protein, antioxidants, and other essential nutrients such as iron, magnesium, and folate.
2. Kidney Beans
Kidney beans are a popular ingredient in chili, soups, and stews, but they can also be used in salads. They are an excellent source of protein, fiber, and minerals such as iron and potassium.
3. Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile legume that can be used in a variety of dishes, including salads. They are high in fiber, protein, and other nutrients such as folate and manganese.
4. Cannellini Beans
Cannellini beans, also known as white kidney beans, are a staple in Italian cuisine. They have a delicate flavor and creamy texture and are a good source of protein and fiber.
The Common Ingredients Used in Alfresco Bean Salad Recipes
1. Vegetables
Vegetables such as bell peppers, onions, tomatoes, cucumbers, and carrots are commonly used in bean salads. They add a variety of colors, textures, and flavors to the dish and provide essential nutrients such as vitamins and minerals.
2. Herbs
Herbs such as parsley, cilantro, basil, and mint are commonly used in bean salads. They add a refreshing flavor and aroma to the dish and provide antioxidants and other nutrients.
3. Fruits
Fruits such as mangoes, oranges, and avocado are sometimes used in bean salads for a sweet and tangy flavor. They also add vitamins, minerals, and antioxidants to the dish.
4. Dressings and Sauces
Dressings and sauces such as olive oil, balsamic vinegar, honey mustard, and salsa are commonly used in bean salads. They add flavor, moisture, and nutrition to the dish.
How to Make Alfresco Bean Salad Recipes
Although there are various ways to make alfresco bean salad recipes, the basic steps include:
1. Gather Ingredients
Gather all the ingredients you'll need, including the beans, vegetables, herbs, fruits, dressings, and spices.
2. Rinse and Drain Beans
Rinse the beans under running water to remove any dirt and drain them using a colander or strainer.
3. Mix Ingredients
Mix the beans, vegetables, herbs, and fruits in a bowl. Toss everything together until well combined.
4. Add Dressing or Sauce
Add the dressing or sauce to the bowl and toss everything together until the salad is evenly coated.
5. Chill or Serve
Chill the salad in the refrigerator for at least 30 minutes or until ready to serve.
Conclusion
Alfresco bean salad recipes are a healthy and delicious way to add protein and fiber to your diet. They are versatile, easy to make, and perfect for outdoor picnics, barbecues, or any summer meal. Use your favorite beans and ingredients to create a colorful and wholesome dish that everyone will enjoy.