Bean salad

Bean salad . Quick and easy cooking recipe, with a high protein content.

Summary

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  • 1 beans
  • 2 Dietary content
  • 3 Ingredients
  • 4 Preparation
  • 5 Tip
  • 6 Source

Beans

Beans belong to the great order of legumes , from the Latin legumen, and were together with cereals, the first plants cultivated by man. There is evidence of its consumption for about ten thousand years in the near East.

However, the beans and white and red beans, components of today’s recipe, came to Europe with the Conquest, from American lands and were established in the foods and stews of the so-called Mediterranean diet.

Dietary content

They are high in protein , which can exceed 20 percent for each seed. They also have 60 percent carbohydrates , responsible for the caloric intake and are carriers of large amounts of dietary fiber and vitamin B1 , carotenoids , iron , copper and folic acid , which helps prevent coronary heart disease.

Ingredients

  • A green pepper.
  • A red pepper.
  • Half a pound of white beans.
  • Half a pound of red beans.
  • Three medium carrots.
  • An onion.
  • A stalk of celery.
  • Two tomatoes.
  • Three tablespoons of oil.
  • A few drops of soft vinegar.
  • Cumin grains.
  • Salt and parsley.

Preparation

Wash the beans and soak them for a few hours. Cook them separately, in salted water and without stirring to avoid peeling. When they are soft, strain them and let them cool. Cut carrots into long sticks, diced bell peppers and onion, and celery into thin wheels. Put everything in a large bowl and mix carefully. Peel the tomatoes and remove the seeds. Crush them with cumin and a pinch of salt. Add the parsley, oil and vinegar, stir everything and pour this dressing on the salad.

advice

Popular wisdom recommends always adding cumin to beans to avoid flatulence.

 

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