The white bean and onion salad has become one of the classic combinations of Chilean cuisine, highly recommended for starting a lighter diet.
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How to make White Bean Salad?
This is a fiber-rich, refreshing, and hearty preparation for which you can use the variety of beans you prefer, soaked and cooked or pre-cooked beans in a can.
Nutritional facts
Each serving of bean and onion salad contains approximately 240 kcal, 12 g of protein, 7 g of total fats (1 g of saturated fats), 0 mg of cholesterol, 36 g of carbohydrates, 3 g of total sugars, and 10 mg of sodium.
Bean and Onion Salad recipe
Preparation: 12 hours
Cooking: 30 minutes
Servings: 4 people
Ingredients
- 4 scallions
- 2 cups of white beans
- 2 tablespoons of lemon juice
- 1 green chili pepper
- 1 teaspoon of oregano
- ½ red onion
- ½ cup of chopped cilantro
- Olive oil
- Salt
- Pepper
Preparation
- In a large bowl, soak the beans covered in water for at least 12 hours, ideally overnight. Drain the soaking water and cook the beans covered in salted water in a large pot for 60 to 90 minutes or until tender. Drain, cool, and set aside.
- Chop the onion and soften it in water and salt, chop the scallions, and reserve everything. In a large bowl or salad dish, place the cooled beans and add the scallions, onion, cilantro, and chopped green chili, gently stirring everything.
- Add the lemon juice, olive oil, salt, and pepper to taste, and stir everything again to integrate the flavors and aromas. Let it rest in the refrigerator for 10 minutes. Serve the white bean and onion salad immediately, alone or as a side dish to a main course.
Benefits of consuming beans
Beans are nutrient-dense, high in fiber and protein, support heart health, aid in weight management, and help stabilize blood sugar levels while being an eco-friendly and versatile food choice.
Did you know?
The white bean (Phaseolus vulgaris), also known as white kidney bean or navy bean, is a variety native to the tropical regions of America, originally from central Mexico, Peru, Bolivia, and Ecuador.
