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Bean salad
Bean salad is an easy and healthy lunch option that tastes good both cold and warm. This recipe takes only 20 minutes to prepare and is easy to take to work or school for lunch. Bean salad contains plenty of protein, fiber, vitamins and minerals, and it keeps hunger at bay for a long time. You can season the salad according to your taste, for example with lemon juice, olive oil, herbs or nuts.
Versatile and healthy beans
Beans are an excellent source of protein, fiber, vitamins and minerals. They are also inexpensive, versatile and ecological. Beans are good for both vegetarian and mixed diets, and can be used in many different dishes, such as soups, salads, stews and steaks.
Full of nutrients and good energy
Beans contain a lot of protein, which is important as a building material for muscles, bones, skin and hair. Protein also keeps hunger at bay and helps with weight control. One deciliter of cooked beans contains about 8-10 grams of protein, which is the same amount as 30 grams of meat or fish. Beans are a good source of protein for vegans and vegetarians.
Beans are also an excellent source of fiber. Dietary fiber promotes digestion, lowers cholesterol and blood sugar and prevents constipation. Fiber also helps you feel full longer and reduces the need to snack. One deciliter of cooked beans contains about 6-8 grams of fiber, which is about a quarter of the recommended daily intake.
Beans are also full of vitamins and minerals such as iron, magnesium, potassium, folic acid and B vitamins. These nutrients are important for many body functions, such as oxygen transport, nervous system, cell division and energy production. Beans can help prevent anemia, fatigue, muscle cramps and nervousness.
Affordable and environmentally friendly food
Beans are also an economically sound choice. They are cheap compared to meat or cheese, and can be stored for a long time dried or canned. Beans are also easy to prepare. Dried beans are soaked in water overnight before cooking. Canned beans can only be rinsed and added directly to food.
Beans are also versatile, as they are suitable for recipes from many different food cultures. Beans can be used to make, for example, Mexican chilipata or Texmex salad, Indian dal, Italian minestrone soup or pasta e fagioli or Finnish bean soup. Beans can also be made into vegetable patties or meatballs or used as a bread topping in the form of hummus or bean paste.
Beans are also environmentally friendly compared to animal protein sources. Beans require less water, land and energy to grow and produce less greenhouse gas emissions. Beans improve the quality of the soil as nitrogen fixers, i.e. they bind nitrogen from the air to the ground, keeping the soil fertile.
So beans are a great addition to the diet for many reasons. They are nutritious, filling, affordable, versatile and environmentally friendly. Beans provide plenty of protein, fiber, vitamins and minerals that support health and well-being. Beans are good for both vegetarian and mixed diets, and can be used in many different dishes. So feel free to try different types of beans and recipes, and enjoy beans as part of a balanced and tasty diet.
How to prepare dried beans?
This bean salad recipe calls for canned beans, but you can also use dried beans, if you wish.
Preparing dried beans is easy, but it does require some time and patience. Here are the basic steps:
- Rinse the beans: Place the dried beans in a colander and rinse them under cold running water to remove any dirt or debris.
- Soak the beans: Place the rinsed beans in a large bowl and cover them with cold water. The beans should be covered by at least 5 cm of water. Let the beans soak for at least 8 hours or overnight.
- Drain and rinse the beans: After soaking, drain the beans and rinse them again under cold running water.
- Cook the beans: Place the soaked and rinsed beans in a large pot and cover them with fresh water. Bring the water to a boil, reduce the heat to low, and let the beans simmer for 1 to 2 hours, or until they are tender.
Soaking and cooking times for various beans
| Bean | Soaking time | Cooking time |
| Kidney Beans | 8-12 hours | 90-120 minutes |
| Pinto Beans | 8-12 hours | 90-120 minutes |
| Black Beans | 4-6 hours | 60-90 minutes |
| Chickpeas | 8-12 hours | 90-120 minutes |
| Lentils | No soaking needed | 20-30 minutes |
| Navy Beans | 8-12 hours | 90-120 minutes |
| Cannellini Beans | 8-12 hours | 90-120 minutes |
Soaking beans helps reduce cooking time and improves their texture. If you’re in a hurry, you can use the quick-soak method: boil the beans for 2 minutes, then let them soak for 1 hour before cooking.
Cooking quinoa
Quinoa is a healthier alternative to rice, couscous or pasta. The taste of quinoa is mild, slightly nutty. Quinoa is naturally gluten-free.
Preparing quinoa is easy, as long as you remember to rinse the grains carefully before cooking. Quinoa has slightly toxic saponin on its surface. Saponin can cause stomach ache and tastes bitter. Rinsing with warm water removes the saponin.
Quinoa is boiled in a ratio of one part quinoa and two parts water. Let it cook for 15 minutes, do not stir. Cooked quinoa is loose.
How much quinoa per person?
The amount of quinoa needed per person depends on how the quinoa is served. If quinoa is the main dish, the appropriate amount is about 60 grams of dry quinoa, or just under a deciliter per person. Quinoa swells to about three times when it is cooked, so this amount corresponds to about 3 dl of boiled quinoa.
How to make bean salad?
Rinse the quinoa in a colander with hot water. Then put it in the pot with the new water. Bring to a boil, then reduce heat. Let the quinoa cook under the lid for about 15 minutes or until the water is absorbed. Drain and rinse the kidney beans and corn and put them in a bowl. Halve the tomatoes and chop the onion and parsley. Add them to the bowl with the beans and mix gently.
Season the bean salad with lemon juice, salt and pepper. Slice fresh chili on top if you want the salad spicier. Serve with quinoa or mix all the ingredients together.
Bean salad
Bean salad is an easy and healthy lunch option that tastes good both cold and warm. This recipe is prepared quickly and is also suitable for lunch at work or school. Bean salad contains plenty of protein, fiber, vitamins and minerals, and it keeps hunger at bay for a long time. You can season the salad according to your taste, for example with lemon juice, olive oil, herbs or nuts.
Ainesosat
- 2 dl quinoa
- 4 dl of water
- 1 jar kidney beans 400g
- 1 jar of corn 150g
- 200 g cherry tomatoes
- 2 spring onions or a piece of leek
- a few sprigs of parsley
- 2 rkl lemon juice
- salt and pepper
- 1 chili optional
Valmistus
- Rinse the quinoa in a colander with hot water. Then put it in the pot with the new water. Bring to a boil, then reduce heat. Let the quinoa cook under the lid for about 15 minutes or until the water is absorbed.
- Drain and rinse the kidney beans and corn and put them in a bowl. Halve the tomatoes and chop the onion and parsley. Add them to the bowl with the beans and mix gently.
- Season the salad with lemon juice, salt and pepper. Serve with quinoa or mix all the ingredients together.