Red beans reign: Rediscovering a nutrient-rich staple
It's practically within reach, yet unfortunately, we fail to appreciate it. Fortunately, with the right recipes, it's possible to rediscover the taste of this legume in everyday meals. The queen returns to our menu with a quick winter salad.
Red beans are rich in plant-based protein, making them a great meat alternative. They contain important minerals such as iron, potassium, and phosphorus, supporting the circulatory and nervous systems. B vitamins, including B1, B2, and B3, found in red beans, are essential for the proper functioning of the body, including energy metabolism and the nervous system.
Health benefits of red beans
Red beans are not only delicious but also full of health benefits. Rich in fibre, they aid digestion, and their high protein content makes them an excellent meat substitute for vegetarians. Regular consumption of red beans can contribute to lowering cholesterol levels and improving heart health. Their antioxidants help protect cells from oxidative damage, which can prevent the development of chronic diseases. Eating red beans supports digestion due to their high fibre content, promoting gut health and reducing the risk of digestive issues.
Red beans in the kitchen
Red beans are used in kitchens worldwide, serving as a key ingredient in dishes like chili con carne or burritos. With their ability to absorb spice flavours, they are a favourite addition to soups and salads. Their versatility in culinary preparation makes them a frequent choice on the tables of both meat-eaters and vegetarians.
Recipe for red and white bean salad
You can cook the beans yourself or use a canned product steamed without unnecessary additives. You can also opt for a jarred product in brine, similar to chickpeas.
Ingredients:
- 1 can of about 198 grams of red beans,
- 1 can of about 198 grams of white beans,
- 198 grams of fresh, washed baby spinach,
- 1 small onion cut into thin slices, gently separated, optionally rinsed with boiling water.
Dressing:
- 2 tablespoons of olive oil,
- 1 tablespoon of lemon juice,
- 1 teaspoon of honey,
- 1 garlic clove, crushed,
- Salt and lemon pepper to taste,
- 1/4 teaspoon of chili flakes (optional).
Preparation method:
- Open the cans of beans, drain, and rinse the beans under cold water. Set aside to dry.
- In a large bowl, combine the beans with the washed baby spinach.
- Add the sliced and prepared onion to the bowl with the beans and spinach.
- Prepare the dressing: in a small bowl, mix olive oil, lemon juice, honey, and garlic. Season with salt, lemon pepper, and if you like spicier flavours, add chili flakes.
- Drizzle the salad with the dressing, mix well, and serve immediately. Enjoy!
