Cool Beans Salad

Cool Beans Salad adapted from Inspired Taste

Susan Burke March sburkerd@gmail.com WhatsApp +34 651 858463

It’s hotter than Hades these days! But, in just a few minutes, you can toss together a refreshing and nourishing salad.

PREP & Cooking Time – if using dry beans, rinse well, soak overnight, drain, cover with water, and cook under pressure for 31 minutes (I use my electronic pressure cooker – which doesn’t heat the kitchen!); drain and use. If using canned beans, drain and rinse first. Total prep time: 15 minutes tops.

Makes about 6 cups

INGREDIENTS

• 3 (15oz) cans beans, drained and rinsed or 4 ½ cups cooked beans = 1 ½ cups dry beans. 

• 1/2 medium onion, finely chopped (about 3/4 cup)

• 1 large or 2 medium cucumbers, finely chopped (about 2 cups)

• 3 tablespoons drained capers

• 1/2 cup (60g) finely chopped fresh parsley, see notes

• 3/4 teaspoon dried oregano, see notes

• 1 ripe avocado, chunked (optional)

  
  

FOR THE DRESSING

• 1/4 cup (60ml) red wine vinegar

• 1/4 cup (60ml) extra-virgin olive oil

• 1 teaspoon Dijon mustard

• 1 to 2 teaspoons honey or maple syrup, optional

• 3/4 teaspoon fine sea salt, plus more to taste

• 1/4 teaspoon fresh ground black pepper

DIRECTIONS

1. Add chopped onions to a small bowl and cover with cold water. Set aside for 5 minutes, drain, and then rinse. This step helps to remove some of the “raw” flavor of the onion so that it does not overpower the salad.

   
   

2. Meanwhile, in the bottom of a large bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Taste the dressing and then adjust with more salt/pepper. If the dressing tastes too abrasive, whisk in 1 to 2 teaspoons of honey or maple syrup to balance out the vinegar.

   
   

3. Add the beans, drained onion, cucumber, avocado (optional), parsley, capers and dried oregano. Toss well, cover, and chill in the refrigerator for at least 1 hour to allow the beans to marinate in the dressing.

TOP TIPS

• Store in an airtight container in the fridge for up to 4 days.

• 1 cup of dried beans typically yields about 2 ½ to 3 cups of cooked beans. I cook ½ cup each of dry garbanzo beans (chickpeas), black beans, and pinto beans. All beans are good beans. Here’s a link to Bean Conversions from The Reluctant Gourmet – Dry beans to Cooked beans to Canned Beans.

• Fresh herbs: Parsley is classic in this salad, but other fine herbs work nicely, too. Try basil, mint, dill, cilantro or tarragon. When using tarragon, use a bit less than what is called for in the recipe above since it has a stronger flavor.

• Dried oregano works well, and so do herb blends like Italian, Mediterranean or French Herbes de Provence.