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White beans are full of fiber, which we consume very little of. Besides the classic recipes that are usually served hot, this salad is somewhat different. Something that is also suitable for hot summer days. The white bean salad is served cold, so you don’t have to sweat while eating. All the salads are rich in ingredients and at the same time quick to prepare.
Are legumes suitable for a diet?
In the past there was a myth that legumes (including white beans) are too fatty and cause weight gain. However, carbohydrate intake in foods is important, though in a limited amount. Legumes in general are suitable for consumption, even when you are on a diet. Here are the reasons:
- Legumes contain protein, which is great news for vegetarians.
- Legumes contain vitamins that are beneficial for our health.
The white bean salad is therefore ideal for replenishing energy while maintaining healthy nutrition.
Recipe for white bean salad
For preparing the salad we will need the following ingredients:
- 1 red bell pepper,
- 2 carrots,
- 1 onion,
- 300 g cherry tomatoes,
- ½ teaspoon green pepper,
- 400 to 500 g cooked white beans,
- 100 g pitted olives,
- salt and pepper to taste,
- extra virgin olive oil as needed,
- juice from half a lemon,
- seasoning to taste (for example oregano or basil).
It should be noted that you can add other ingredients, such as tuna, feta or mozzarella cheese, salmon or avocado, according to your taste or what you have in the fridge.
Preparation method
Rinse the beans in water. Dice the bell pepper, peel and coarsely grate the carrots. Chop the onion into cubes or strips, slice the olives. Mix all the ingredients in a large bowl, drizzle with olive oil and lemon juice. Salt and pepper to taste, mix well.
