EASY MEDITERRANEAN BEAN SALAD
Easy three bean salad recipe packed with Mediterranean flavors from fresh herbs, capers, and a zesty Dijon garlic vinaigrette. Instead of mushy canned green beans, use fresh steamed ones, or swap them out for another type of bean. I chose to use cannellini beans! After dressing the bean salad, allow it to chill in the refrigerator for at least 30 minutes before serving, so that the beans can absorb the zippy dressing.
Provided by Suzy Karadsheh
Categories Salad
Time 15m
Number Of Ingredients 17
Steps:
- In a large mixing bowl, combine the beans, chopped peppers, onions, capers and fresh herbs. Mix using a wooden spoon.
- In a small bowl, add the vinaigrette ingredients. Whisk vigorously to combine.
- Add the vinaigrette to the salad bowl. Toss to coat.
- For best results, cover and refrigerate for a bit before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.
Nutrition Facts : Calories 211.1 kcal, Sodium 482 mg, Fat 8.2 g, SaturatedFat 1.1 g, Carbohydrate 27.9 g, Fiber 9 g, Protein 9.5 g, ServingSize 1 serving
SUMMERY BEAN SALAD
Very refreshing and very healthy. A great way to get in those good-for-you veggies and beans!
Provided by Jacqueline
Categories Salad Beans Black Bean Salad Recipes
Time 20m
Yield 6
Number Of Ingredients 11
Steps:
- Whisk together cilantro, lime juice, lime zest, and olive oil in a bowl; season with black pepper and salt. Mix together black beans, garbanzo beans, tomato, cucumber, and red onion in a salad bowl. Drizzle dressing over salad and toss to coat.
Nutrition Facts : Calories 189.2 calories, Carbohydrate 24.7 g, Fat 7.6 g, Fiber 7.5 g, Protein 6.9 g, SaturatedFat 1.1 g, Sodium 607.2 mg, Sugar 0.9 g
MEDITERRANEAN-STYLE BEAN SALAD
Mediterranean-style bean salad, a quick no-cook supper
Provided by Merrilees Parker
Categories Buffet, Dinner, Lunch, Side dish, Supper, Vegetable
Time 10m
Number Of Ingredients 8
Steps:
- Drain the jar of artichokes, reserving 3 tbsp of the oil. Pour the oil into a bowl and stir in the sun-dried tomato paste and vinegar until smooth. Season to taste.
- Roughly chop the artichokes and tip into a large bowl with the cannellini beans, tomatoes, olives, spring onions and half the goat's cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Season to taste. Crumble over the remaining goat's cheese, then serve.
Nutrition Facts : Calories 367 calories, Fat 28 grams fat, SaturatedFat 7.4 grams saturated fat, Carbohydrate 16 grams carbohydrates, Fiber 6 grams fiber, Protein 13 grams protein, Sodium 3 milligram of sodium
BEST BEAN SALAD
I'd turned my nose up at this for years, but suddenly I can't get enough of it. Thanks, Momma D!
Provided by chemjo
Categories Salad Beans Three Bean Salad Recipes
Time 8h20m
Yield 18
Number Of Ingredients 13
Steps:
- Combine the green beans, wax beans, garbanzo beans, kidney beans, green pepper, onion, and celery in a large bowl; toss to mix.
- Whisk together the oil, vinegar, salt, pepper, and sugar in a separate bowl until the sugar is dissolved; pour over the bean mixture. Refrigerate 8 hours or overnight before serving.
Nutrition Facts : Calories 167.3 calories, Carbohydrate 23.6 g, Fat 6.5 g, Fiber 5 g, Protein 4.4 g, SaturatedFat 1 g, Sodium 412.1 mg, Sugar 9.3 g
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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.