Bean Salad – 2 Spanish Recipes

Empedrado, a Spanish salad, is usually based only on vegetables. We can also diversify it with legumes, rich in nutrients. Find out how to bring your taste buds to sunny Spain. 
Bean salad - 2 Spanish recipes

Bean salad is one of the most famous Spanish dishes. We assure you that if you are a lover of salads and vegetables: the recipes presented in this article will delight you.

Bean salad is typical of some regions of Spain, it is especially important in Catalonia. Its secret lies in precise preparation and good-quality ingredients. 

Various cuisines of the world took over this recipe and decided to diversify a bit, adding, for example, legumes or homemade sauces. Today, it is usually served with a vinaigrette or light dressing. It depends on the region and our preferences.

What makes it an excellent, healthy dish worth adding to your daily diet? Of course, it is rich in nutrients and carbohydrates.

We will use beans to prepare Empedrado . It is a unique source of: proteins, B vitamins, sodium, potassium, iron and magnesium. Moreover, it is not rich in fat and cholesterol. Except that:

  • Due to the favorable amino acid profile, it can be an alternative to animal protein.
  • It acts as an alpha-amylase inhibitor by breaking down carbohydrates. In addition, this enzyme supports the regulation of blood sugar levels. Thanks to this, it is an excellent ally in a slimming diet. 
  • The fiber content contributes to lowering cholesterol levels.
  • In addition, it helps protect the skin because it contains a large dose of antioxidants. 

In addition to all the advantages mentioned above: remember that beans are an excellent means of maintaining a balanced diet. A good, balanced diet includes vegetables at least three or four times a week.

In this article, you’ll learn 2 ways to make a bean salad. Explore recipes inspired by Spain and South America.

Bean Salad – 2 excellent recipes

1. Salad with steamed beans

First of all, remember that a valuable way to prepare vegetables is by steaming them. In this way, we save unnecessary additives of fats (e.g. vegetable oils) that we use for frying.

bean salad 2

Ingredients:

  • 2 cups of white beans (240 g).
  • 1 tomato (100 g).
  • 1/2 onion (50 g)
  • 1 medium cucumber (150 g).
  • 1 green pepper (90 g).
  • 2 tablespoons of extra virgin olive oil (30 ml).
  • 1/4 cup of sherry vinegar (60 ml).
  • 2 tablespoons of salt (30 g).
  • 1/2 tablespoon of mustard (8 g).
  • 1/2 tablespoon of pepper (8 g).
  • 2 cloves of garlic (3 g).

Preparation:

  1. At the very beginning, the beans should be soaked the night before, so that the beans are soft enough after cooking.
  2. Next, take them out of the water by boiling the remaining water along with the salt and garlic. Leave the beans steamed until cooked.
  3. When the beans are soft after steaming – wait for them to cool and then dry them. Set aside.
  4. The next step is to cut the remaining vegetables into small cubes and steaming them. It shouldn’t take more than 15 minutes.
  5. Now prepare the vinaigrette by mixing olive oil, salt, pepper, mustard and sherry vinegar. Mix everything well.
  6. When the vegetables are ready (make sure they are soft enough), place them in a salad bowl, add the prepared beans and then season with vinaigrette.
  7. Finally, mix everything well for a consistent flavor. Enjoy this exotic dish!

2. Bean salad with roasted vegetables

In this recipe you will also find grated cheese, because it gives the salad a unique flavor. Here’s how to make a bean salad with cheese.

bean salad 3

Ingredients:

  • 1 tomato (100 g).
  • 1 onion (100 g).
  • 2 cups of white beans (240 g).
  • 1/4 cup of white wine vinegar (60 ml).
  • 1 tablespoon of soy sauce (15 ml).
  • 2 tablespoons of salt (30 g).
  • 1 tablespoon of pepper (15 g).
  • 1/2 cup of grated cheese (60 g).
  • 1/2 cup of eggplant (60 g).
  • 3 tablespoons of extra virgin olive oil (45 ml).

Preparation:

  1. To get started, you need to pre-boil the beans a little before putting them in the oven.
  2. Then, finely dice all the vegetables and place them in a colander, as they need to be steamed. What’s more, add a tablespoon of salt to add flavor.
  3. The next step, known from the previous recipe, is to prepare the vinaigrette sauce, using 2 tablespoons of olive oil, soy sauce, salt and wine vinegar.
  4. When the vegetables are ready, place them on the baking sheet along with the white beans. Pour everything with vinaigrette, add the last tablespoon of olive oil and lay out the cheese.
  5. The oven should be preheated to 180 ° C. Leave the ingredients for 15 minutes, so that the cheese is baked well. Then let the dish cool, mix and serve to the table!

Maybe you have another favorite recipe for Spanish Empedrado? Share your taste sensations with us.

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