healthy red bean salad recipes
Do you want to prepare a dish of red bean salad? Learn about healthy and delicious recipes in this article.
Red kidney beans are healthy legumes for the body, as they contain large amounts of fiber, folic acid, protein, vitamins, iron, and potassium.
The most prominent recipes for red bean salad are as follows:
High protein red bean salad recipe
You can prepare a high-protein, delicious, and healthy red bean salad with simple effort and easy steps as follows:
1. Ingredients needed
You need the following components:
435gm red kidney beans, cooked and drained.Half a can of sweet corn, or approximately 435 grams.
Half a piece of chopped cucumber.
¾ cup of feta cheese.
Half a cup of fresh and chopped parsley or cilantro.
Chopped green onion.
The juice of half a lemon.
2 tablespoons of olive oil.
A teaspoon of mustard.
A teaspoon of cumin.
Half a teaspoon of dried oregano.
A teaspoon of honey.
Salt and pepper to taste.
2. Method of preparation
Follow these steps:
Place the corn, cucumber, red beans, green onion, parsley, or cilantro in a large bowl.Mix all ingredients well.
Combine lemon, olive oil, mustard, cumin, dried oregano, honey, salt, and pepper in a small bowl, and stir well.
Add the dressing to the bowl of the beans and mix well.
Refrigerate for 2 hours, and your high-protein red bean salad is ready to serve.
Vegan red bean salad recipe
You can make this vegetarian red bean salad this easy way:
1. Ingredients needed
You need the following components:
3.5 cups of cooked red beans.4 grains of chopped radish.
Cucumber cut into cubes.
Half a red onion cut into cubes.
Half a cup of chopped parsley.
1/4 cup of apple cider vinegar.
A teaspoon of maple syrup.
3 tablespoons of olive oil.
A small spoon of salt.
¼ teaspoon black pepper, or to taste.
2. Method of preparation
Follow these steps:
Place the beans, radish, cucumber, red onion, and parsley in a medium bowl.Whisk the vinegar, oil, salt, and pepper together in a small bowl, then place the mixture over the bowl of the beans, tossing well.
You can eat the salad after an hour, or you can cover it and put it in the refrigerator to serve the vegetable red bean salad cool and refreshing.
Healthy tips for preparing red bean salad
Follow these really helpful tips when making bean salad to get the full benefit:
Use home-cooked red kidney beans instead of canned ones, as they have a better flavor and are healthier.Add salt while the beans are cooking, not after, so as not to affect the beans' absorption of water.
Serve the bean salad after a while, preferably after a full day, so you can absorb the flavors and spices.
Add healthy and useful flavors such as garlic, ginger, onion, and mustard, they are very beneficial for your health.
Health benefits of red bean salad
Here is the explanation as follows:
The nutrients in red kidney beans help lower blood cholesterol, which is a risk factor for heart disease and heart attacks.It fights free radicals, as it has antioxidant and anti-inflammatory properties, which in turn reduce the risk of cancer.
Beans contribute to controlling blood glucose levels and preventing diabetes, as they contain a high percentage of fiber that lowers blood glucose.
The fiber in beans contributes to a feeling of satiety and fullness, which is good for weight control.
Side effects of red bean salad
Red kidney beans, the main ingredient in the salad, can cause some side effects, including the following:
Raw red kidney beans contain large amounts of the protein phytohaemagglutinin, which can lead to poisoning, followed by diarrhea and vomiting, so soaking and cooking red beans well helps to get rid of this protein.Red kidney beans contain phytic acid, which impairs the absorption of iron and zinc from the intestine, so care should be taken by anemic patients receiving iron treatment.
Red beans may cause some other side effects, such as: bloating, and gases due to the insoluble fiber in them.