A dietary salad with beans is an excellent 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 recipe for a dietary bean salad with a photo and helpful cooking tips? Here are some interesting dishes that cook quickly and provide the maximum benefit.
What you need to know about bean dishes?
Why are dietary bean salads so popular? These dishes are delicious, hearty, help to quickly cope with hunger, while not saturating the body with thousands of calories.
Beans are also good for your health. They provide the body with proteins, unsaturated fats, as well as fiber, which improves digestion. Together with a handful of beans, you also get a portion of minerals, including fluorine, calcium, iron, phosphorus, iodine and some other substances. Beans are a valuable source of vitamins E, B 1 , B 6 , PP, as well as ascorbic acid.
Red Bean Diet Salad
Cooking this dish does not take too much time. You will need:
- a glass of red bean;
- small onion;
- 200 g mashed tomatoes;
- 30 g cilantro;
- salt;
- half a teaspoon of red ground pepper.
Soak the beans overnight, and boil the sutra and let it cool completely. The beans are transferred to a bowl, we are covered with onions, sliced in half rings, finely chopped cilantro, pepper and salt. Pour the mixture with grated tomatoes, mix thoroughly, transfer to a frying pan and simmer for five minutes. Cold, this dish is served as an appetizer, while hot - as a delicious side dish.
Light salad with beans and tomatoes
If you need a hearty, but easy to prepare and healthy snack, then as an option you can consider this salad with beans. Dietary, but very tasty, with the aroma of fresh vegetables, he will surely enjoy your homework. The list of desired products is as follows:
- a glass of boiled beans (can be both white and red);
- two medium-sized tomatoes;
- a bunch of greenery;
- half a lemon;
- 2-3 tablespoons of vegetable oil (olive, sunflower, etc.).
Cut the tomatoes into small pieces, finely chop the greens, mix with beans. Now you need to prepare a dressing: mix vegetable oil with fresh lemon juice, add salt, pepper and other spices to taste. Fill salad with dressing - it's ready to serve!
Mushroom salad
What about a more nutritious and nutritious diet salad with beans, which 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:
- 300 g of beans;
- 500 g of fresh champignons;
- one small onion;
- two tablespoons of sunflower oil (you can take olive);
- 80 ml fat-free natural yogurt (without sweeteners, dyes and other additives);
- two fresh medium-sized carrots;
- a bunch of greenery;
- mustard powder;
- pepper, salt, spices;
- Fresh lemon juice.
Beans should be soaked overnight, and in the morning boil in salted water, drain boiling water and cool. Peel and finely chop the onion, mix with chopped mushrooms and fry in sunflower oil. Put the prepared vegetables on a plate and leave until completely cooled.
Carrots need to be washed and grated on a coarse grater, greens - finely chopped. Now you can start preparing dressing: mix yogurt, lemon juice (you can take lime instead of lemon) and mustard powder so that a homogeneous yellowish mass is obtained. All vegetables are transferred to a bowl, add dressing and mix. Such a dish will be enjoyed by your family.
Bean and Wild Rice Salad
This dish can be used both as an appetizer and as a side dish for meat or fish. The list of products is as follows:
- a glass of wild rice;
- 400 g of beans;
- large, fresh carrot;
- three cloves of garlic;
- two peppers topped;
- olive oil;
- lemon or lime juice.
Rice must be poured with water (about three glasses will be needed), salt, cover and cook for 45 minutes. After the water, you can drain and rinse the porridge - ideally, the rice should be in a state of average readiness.
Now we start cooking peppers. Vegetables need to be grilled or baked in the oven for 15 minutes, periodically turning over - the peel of the peppers should be well toasted, brown. After that, we put the peppers on a plate and cover with foil. Once the vegetables have cooled, they need to be peeled and peeled and cut into small pieces.
Peel the garlic, chop with a knife and fry in a pan. Add the peeled carrot and pepper to the garlic, and the mixture should be kept on fire for five minutes, stirring constantly. Spread rice, beans in a pan, mix thoroughly and keep on fire for another 2 minutes. Add spices to taste, then transfer to a plate and let the dish cool completely. Before serving, you can sprinkle salad with fresh herbs or cilantro.
Salad "Mazurka": how to cook
This dish is very nutritious and satisfying. Just one serving of salad - and for a couple of hours you will not feel hunger. It is worth preparing the following products:
- a glass of red or white beans (pre-soak and boil);
- a can of canned corn;
- two medium sized bell peppers;
- two small pickled cucumbers;
- green onions;
- a pair 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. We cut cucumbers and peppers 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. Salad is seasoned with oil, adding spices if desired. By the way, you probably don’t need to salt the dish, since it includes pickles.
Dietary salad with canned beans: recipe and cooking secrets
But what if there is simply no time and desire to soak the beans, and then boil it also? In this case, by the way, you will have a diet salad with canned beans. Despite the fact that beans lose some of their properties, they are still useful. The list of necessary ingredients is as follows:
- a can of canned beans (without tomato sauce);
- three boiled eggs;
- 100 g of fresh champignons;
- a tablespoon of olive oil;
- fresh greens;
- spices to taste.
Wash the mushrooms, cut and simmer in a frying pan for five minutes, then let them cool. We cut the eggs into small cubes, chop the greens. Beans are thrown into a colander and washed slightly with water. Now you can mix all the ingredients and fill the salad with oil. Tasty, fast, healthy.
Chicken Salad
If you want to cook a more satisfying dish, then we offer a recipe for a diet salad with beans and chicken meat. You need to get the following ingredients:
- a glass of beans (it does not matter red or white);
- 200 g of pre-boiled chicken breast;
- boiled chicken egg;
- clove of garlic;
- a handful of crackers from whole grain or rye bread;
- about 100 g of soft, preferably low-fat cottage cheese;
- a tablespoon of mustard powder;
- black pepper;
- cucumber;
- fresh herbs to taste (parsley, onion, dill).
Soak the beans for the night in water, and cook in the morning. You also need to boil meat and egg. Chicken breast and peeled fresh cucumber cut into small cubes. Peel the egg and cut it too. Now you can start preparing the dressing: peel the garlic and pass through the press, after which we add mustard, cottage cheese and mix thoroughly. Dress the salad and decorate with chopped herbs.
Using 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 of green beans (both fresh and previously frozen);
- 100 g of cherry tomatoes (if necessary, you can replace any other kind of tomato);
- 50 g of olives;
- green lettuce leaves;
- one boiled egg;
- onion head (preferably red);
- one large potato;
- tablespoon of olive oil.
We bake or cook the potatoes in their uniforms, and after it cools down, peel them and cut into large pieces. Stew beans in a pan for about 8-10 minutes. Cut olives and tomatoes into halves, chop the onion rings, chop the eggs too. You can either cut the salad or simply tear the leaves into several pieces. Add salt, pepper, spices to taste, season with vegetable and oil, and mix thoroughly.
This salad with green beans is dietary, satisfying, tasty and saturates the body with a mass of nutrients.