Diet salad with beans: ingredients, recipe with photo

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Diet salad with beans is a great option for people who, for one reason or another, adhere to the principles of proper nutrition. It is not in vain that legumes are considered useful, because they saturate the body with much-needed fiber, minerals and vitamins. Are you looking for a he althy bean salad recipe with photos and helpful cooking tips? Here are some interesting dishes that cook quickly and provide maximum benefits.

What you need to know about bean dishes?

Why are diet bean salads so popular? These dishes are tasty, satisfying, help to quickly cope with hunger, while not saturating the body with thousands of calories.

Beans are also good for he alth. They provide the body with proteins, unsaturated fats, as well as fiber, which improvesdigestive processes. Along with a handful of beans, you also get a serving of minerals, including fluorine, calcium, iron, phosphorus, iodine, and some other substances. Beans are a valuable source of vitamins E, B₁, B_{6, PP, and ascorbic acid.}

Diet red bean salad

This dish won't take too long to prepare. You will need:

• a glass of red beans;
• a small onion;
• 200 g pureed tomatoes;
• 30g cilantro;
• s alt;
• half a teaspoon of ground red pepper.

Beans should be soaked overnight, boiled in the morning and allowed to cool completely. We shift the beans into a bowl, fall asleep with onion, cut into half rings, finely chopped cilantro, pepper and s alt. Pour the mixture with grated tomatoes, mix thoroughly, transfer to a frying pan and simmer for five minutes. Serve cold as an appetizer, hot as a delicious side dish.

Light salad with beans and tomatoes

If you're looking for a hearty yet easy-to-prepare and he althy appetizer, consider this bean salad as an option. Dietary, but very tasty, with the aroma of fresh vegetables, your family will surely like it. The list of desired products is as follows:

• a glass of boiled beans (can be either white or red);
• two medium sized tomatoes;
• bunch of greenery;
• half a lemon;
• 2-3 tablespoons vegetable oil (olive, sunflower, etc.).

Cut the tomatoes into small pieces, finely chop the greens, mix with the beans. Now you need to prepare the dressing: mix vegetable oil with fresh lemon juice, add s alt, pepper and other spices to taste. Salad pour dressing - it's ready to serve!

Mushroom salad

How about a more satisfying and nutritious diet bean salad that also boasts a mild, delicate taste? This dish is suitable not only for the daily menu, but also for the festive table. You will need these products:

• 300g beans;
• 500 g fresh champignons;
• one small onion;
• two tablespoons of sunflower oil (you can also take olive oil);
• 80 ml fat-free natural yogurt (no sweeteners, colors or other additives);
• two medium sized fresh carrots;
• bunch of greenery;
• mustard powder;
• pepper, s alt, spices;
• fresh lemon juice.

Beans should be soaked overnight, and in the morning boiled in s alted water, drained of boiling water and cooled. Peel and finely chop the onion, mix with chopped mushrooms and fry in sunflower oil. Transfer the cooked vegetables to a plate and leave to cool completely.

Carrots need to be washed and grated on a coarse grater, greens - finely chopped. Now you can start preparing the dressing: mix yogurt, lemon juice (you can take a limeinstead of lemon) and mustard powder so that a homogeneous yellowish mass is obtained. Transfer all vegetables to a bowl, add dressing and mix. Your family will love this dish.

Beans and wild rice salad

This dish can be used both as an appetizer and as a side dish for meat or fish. The product list is as follows:

• glass of wild rice;
• 400g beans;
• large, fresh carrot;
• three cloves of garlic;
• two poblano peppers;
• olive oil;
• lemon or lime juice.

Rice should be poured with water (it will take about three glasses), s alt, cover and cook for 45 minutes. After that, you can drain the water and rinse the porridge - ideally, the rice should be in a state of medium readiness.

Now let's start cooking peppers. Vegetables should be grilled or baked in the oven for 15 minutes, turning occasionally - the skin of the peppers should be well fried, brown. After that, transfer the peppers to a plate and cover with foil. Once the vegetables have cooled, peel and seed them and cut into small pieces.

Peel the garlic, chop with a knife and fry in a pan. Add peeled, diced carrots and peppers to the garlic - the mixture must be kept on fire for five minutes, stirring constantly. Put rice, beans in a pan, mix thoroughly and keep on fire for another 2 minutes. Add spices totaste, then transfer to a plate and let the dish cool completely. Before serving, the salad can be sprinkled with fresh herbs or cilantro.

Mazurka salad: how to cook

This dish is very nutritious and satisfying. Just one serving of salad - and within a couple of hours you will not feel hungry. It is worth preparing the following products:

• a glass of red or white beans (pre-soak and boil);
• canned corn;
• two medium-sized bell peppers;
• two small pickled cucumbers;
• green onions;
• a couple of garlic cloves (to taste);
• a handful of walnuts;
• tablespoon of olive oil.

How to cook this diet bean salad? The recipe is as simple as possible. Cucumbers and peppers cut into small cubes. Walnuts can be chopped with a knife, and corn can be thrown into a colander and rinsed with water. Finely chop the greens, mix with beans and other ingredients. The salad is seasoned with oil, adding spices if desired. By the way, you most likely won’t need to add s alt to the dish, since it contains pickles.

Diet salad with canned beans: recipe and cooking secrets

And what if there is simply no time and desire to soak the beans, and then cook them also? In this case, by the way, you will have a dietary salad with canned beans. Although the beans lose some of their properties, they are still useful. The list of required ingredients is as follows:

• can of canned beans (no tomatosauce);
• three boiled eggs;
• 100 g fresh mushrooms;
• tablespoon olive oil;
• fresh greens;
• spice to taste.

Wash mushrooms, cut and stew in a pan for five minutes, then let them cool. We cut the eggs into small cubes, chop the greens. Throw the beans into a colander and rinse lightly with water. Now you can mix all the ingredients and season the salad with oil. Delicious, fast, he althy.

Chicken salad

If you want to cook a more hearty dish, then we offer a recipe for a dietary salad with beans and chicken meat. You need to get the following ingredients:

• a glass of beans (doesn't matter red or white);
• 200g pre-boiled chicken breast;
• boiled chicken egg;
• garlic clove;
• a handful of whole grain or rye bread croutons;
• about 100 g soft, preferably fat-free cottage cheese;
• tablespoon of mustard powder;
• black pepper;
• cucumber;
• fresh herbs to taste (parsley, onion, dill).

Beans are soaked overnight in water, and cooked in the morning. You also need to boil meat and eggs. Cut the chicken breast and peeled fresh cucumber into small cubes. Peel the egg and cut it too. Now you can start preparing the dressing: peel the garlic and pass it through a press, then add the mustard, cottage cheese and mix thoroughly. Dress the salad and decorate with chopped herbs.

Use green beans

String beans are no less useful than its more famous and popular counterpart. In the summer, it is better to cook a light diet bean salad with fresh vegetables. The list of ingredients is as follows:

• 150 g green beans (whether fresh or previously frozen will do);
• 100 g cherry tomatoes (if necessary, you can replace with any other variety of tomatoes);
• 50g olives;
• green lettuce leaves;
• one boiled egg;
• onion head (preferably red);
• one big potato;
• tablespoon of olive oil.

Bake or boil the potatoes in their skins, and after it cools down, peel and cut into large pieces. Simmer the beans in a pan for about 8-10 minutes. Cut the olives and tomatoes into halves, chop the onion into rings, chop the eggs too. Lettuce can be cut or simply torn into several pieces. Add s alt, pepper, spices to taste, flavor with vegetable and oil and mix thoroughly.

This green bean salad is dietary, hearty, delicious and full of nutrients.