You really want this healthy summer salad every day (with a high fiber boost)
Now that we have landed back in the Dutch tropics, we don't feel like a avg'tje. Or well, I do. At least. As soon as the temperature passes twenty-five degrees, I can only think about ice, ice cubes, iced coffee, and cold dinner. Making a stamppot? Hell no. Just the thought of having to mash potatoes in the warm kitchen gives me the creeps. In this weather, I want a low-effort meal that is nice and cold. You too? Then I know the perfect recipe: a summer salad that is so healthy for you that you’ll put it on your shopping list every week. And it all comes down to little things: beans.
Please don't act like a little child who ‘doesn't like beans’. To be honest? They aren't my favorite either. Of course, I'd rather eat a McChicken, but hey: you also have to take care of your body and beans are perfect for that. By throwing them into a salad with all sorts of things, you don't even taste them that strongly. So even if you're not a bean lover, this is a good tip.
The shopping list
- Generous splash of olive oil (+/- 2 tablespoons)
- Generous splash of balsamic vinegar
- Small splash of apple cider vinegar
- Juice of half a lemon
- Pepper
- Salt
- Pinch of chili powder
- Garlic powder
- Oregano
- Honey to taste
- 2 red bell peppers
- 2 orange bell peppers’
- 1 yellow pepper
- 1 green bell pepper
- 1 spring onion
- Large bunch of finely chopped parsley
- +/- 250 grams of cooked kidney beans
- +/- 250 grams of cooked chickpeas
Why a salad with beans is a good idea
Beans. You know them from all sorts of recipes. Chili con carne, burritos, beans on toast: name it and there are beans in it. All over the world, these legumes are eaten like crazy, and that's not without reason. Beans are the secret to a long life. They contain so many good nutrients that you need. Think of magnesium and folate to keep your bones strong, or iron and potassium, which are also in there. Those substances make beans healthy, but it’s the complex carbohydrates and fibers that make this a real superfood. Those carbohydrates give you energy slowly, unlike fast carbohydrates. By eating something with fast carbohydrates, you get a huge sugar spike. Because they are digested quickly, a sugar dip occurs again quickly. And that? Is really bad for your body. Those kidney beans and chickpeas ensure that everything is absorbed more slowly, preventing all that fuss. It's no coincidence that the diet of people in the blue zones (you know, those who all live super long) eat a lot of this.
Here’s how to make it
1. Cook the beans
First, put the beans on. While they are cooking, you can make the rest of the salad. Cook them according to the instructions on the package.
2. The dressing
Then you’re going to make the dressing. This is very simple. Grab a measuring cup or another container to mix all the ingredients. Start with the olive oil and then add the balsamic vinegar, apple cider vinegar, and lemon juice. Mix this together; this prevents it from separating. Then add all the spices and finally the honey. Mix everything well with a spoon or whisk.
3. Chop the vegetables
Then chop the vegetables into small pieces. Do you have a vegetable slicer? Then you can certainly use that too. That makes it even easier. Spread the vegetables over a large mixing bowl. Then finely chop the parsley and mix it with the rest of the vegetables.
4. The finishing touches
Drain the beans and let them drain well. Pat them dry and add them to the rest of the salad. Mix everything well together and voilà: you have a delicious, cold salad that is super healthy.
@priyaasidhuu I’ll bring the bean salad 🥗 🫘🫑 #summersalad #densebeansalad 1TP5easyrecipe
