Red Kidney Bean Protein Salad
Red Kidney Bean Salad is a vibrantly colored, refreshing salad with a delightful blend of textures and flavors. It can be prepared in no time by combining together cooked red kidney beans, fresh vegetables such as cucumber, carrots, onions with a zesty dressing.
Equipment
- 1 mixing bowl
- 1 cutting board
- 1 Kitchen Knife
Ingredients
Salad
- 100 gm red kidney beans – Soaked overnight.
- 1 small carrot
- ½ small green bell pepper
- ½ small orange bell pepper
- 1 regular cucumber
- 1 small tomato
- ½ medium onion
- Few sliced olives
- 1 green chili
- few sprigs of cilantro
Salad Dressing
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 1 tbsp honey
- 1 tsp lemon zest
- 1 clove of garlic chopped or grated.
- 1/8 to ¼ tsp Salt
- ¼ tsp Black pepper powder
- ¼ tsp Chili flakes
- ¼ tsp Oregano
Instructions
Cook the soaked red kidney beans.
- Drain the red kidney beans and cook them in an open pot or pressure cooker. The beans should be soft yet firm.
Chop Vegetables for Salad
- Chop the vegetables into preferred size. (As shown in the video)
Salad Dressing
- Whisk together the Dressing ingredients in a small bowl. – Olive oil, honey, lemon juice, grated garlic, lemon zest, salt, black pepper powder, oregano and chili flakes. Set aside.
Combine and Toss
- Combine the vegetables and add dressing to the salad. Toss everything well. Cover and refrigerate for an hour to allow flavors to mix (can skip this step if necessary).
- Transfer to a plate and serve.
How to serve
- This salad makes a good standalone meal or as a side dish to go with grilled foods The salad can be served chilled, allowing the flavors to meld together and creating a refreshing option, especially during warm weather
Notes
- Use fresh crisp vegetables and good quality beans.
- Properly cook the red kidney beans. They should not be undercooked nor mushy.
- Let the salad chill. This enhances its taste.
- Customize with additional ingredients such as corn kernels, avocado or feta cheese, basil or parsley.
- Store left over salad in the refrigerator, preferably in airtight glass container. Consume within 24 hours.