This vibrant and refreshing red bean salad with feta and peppers is a delight to the senses. Not only is it a riot of beautiful colors, but it also brims with a variety of flavors and textures. It's a hearty, protein-packed salad that's perfect for a light lunch or a side dish.
Photos of Red Bean Salad with Feta and Peppers Recipe
The recipe calls for red kidney beans, which are a variety of the common bean, and are quite nutritious with a good amount of protein and fiber. They're readily available in canned form in supermarkets but can also be bought dried. Another ingredient, feta cheese, is a brined, white cheese with a soft and creamy texture, originally from Greece. It's tangy and crumbly and enhances the overall taste of the salad.
Red Bean Salad with Feta and Peppers Ingredients
Kidney beans: A popular type of bean, known for their vibrant color and soft texture when cooked.
Red bell pepper: Adds a crunchy texture and a sweet flavor to the salad.
Cabbage: A leafy green that adds crunch and is packed with nutrients.
Green onions: They provide a mild onion flavor and a pop of color.
Feta cheese: This Greek cheese adds a tangy, creamy element to the salad.
Parsley: Fresh herbs always elevate a dish, and parsley adds a vibrant, slightly peppery flavor.
Garlic: Just a clove imparts a savory depth.
Lemon juice: Acidic element to balance the flavors.
Olive oil: Used for its fruity flavor profile and health benefits.
One reader, Charita Valentine says:
This red bean salad with feta and peppers recipe is a game-changer! The combination of flavors is simply divine. The feta adds a creamy texture, and the peppers provide a nice crunch. It's a refreshing and satisfying dish that's perfect for a summer day. Highly recommended!
Techniques Required
How to prepare the kidney beans: Rinse the kidney beans under cold water and drain well before using in the salad.
How to chop the red bell pepper: Remove the stem and seeds from the red bell pepper, then chop it into small, bite-sized pieces.
How to chop the cabbage: Slice the cabbage into thin strips or shred it finely using a sharp knife.
How to chop the green onions: Trim the roots and any wilted parts from the green onions, then slice them into thin rounds, including the green tops.
How to crumble the feta cheese: Use a fork or your fingers to crumble the feta cheese into small pieces.
How to chop the fresh parsley: Remove the parsley leaves from the stems and chop them finely.
How to mince the garlic: Peel the garlic clove and finely mince it using a sharp knife.
How to make the dressing: In a small bowl, whisk together the lemon juice and olive oil until well combined.
How To Make Red Bean Salad with Feta and Peppers
Red beans are known for their sweet flavor and texture that is smooth to the palate. In this red bean salad recipe, the flavors are balanced by cheese.
Serves:
Ingredients
- 15ozkidney beans
- 1red bell pepperchopped
- 2cupschopped cabbage
- 2green onions
- 1cupcrumbled feta cheese
- ⅓ cupchopped fresh parsley
- 1clovegarlicminced
- 2tbsplemon juice
- 1tbspolive oil
Instructions
-
Rinse kidney beans under cold water. Drain well.
-
In a large salad bowl, combine beans, red pepper, cabbage, onions, feta, parsley, garlic, lemon juice, and olive oil.
-
Cover and refrigerate for up to 3 days.
Nutrition
- Calories: 529.99kcal
- Fat: 12.88g
- Saturated Fat: 6.31g
- Monounsaturated Fat: 4.45g
- Polyunsaturated Fat: 1.17g
- Carbohydrates: 74.83g
- Fiber: 30.42g
- Sugar: 7.46g
- Protein: 33.25g
- Cholesterol: 33.38mg
- Sodium: 413.66mg
- Calcium: 446.83mg
- Potassium: 2020.40mg
- Iron: 13.17mg
- Vitamin A: 352.16µg
- Vitamin C: 143.46mg
Technique Tip for Enhancing the Flavors in This Salad
When preparing the kidney beans, it's important to rinse them thoroughly to remove any excess sodium. This not only makes the salad healthier, but it also allows the natural flavors of the beans and other ingredients to shine through. Additionally, when chopping the red bell pepper and green onions, try to keep the pieces uniform in size. This ensures every bite of the salad has a balanced mix of flavors.
Time-Saving Tips for Preparing This Salad
Prep ahead: Prepare the kidney beans, chop the vegetables, and crumble the feta cheese in advance to save time when assembling the salad.
Use canned beans: Opt for canned kidney beans to skip the soaking and boiling process, saving time without compromising flavor.
One-pot cooking: Consider using a multi-cooker to cook the beans and other ingredients together, streamlining the cooking process and minimizing cleanup.
Chop efficiently: Use a food processor to quickly chop the cabbage, onions, and peppers, saving time and effort in the preparation process.
Make it a meal: Double the recipe and store the extra servings in airtight containers for quick and convenient meals throughout the week.
Substitute Ingredients For Red Bean Salad with Feta and Peppers Recipe
kidney beans - Substitute with black beans: Black beans have a similar texture and flavor to kidney beans, making them a suitable replacement in the salad.
red bell pepper - Substitute with yellow bell pepper: Yellow bell peppers have a slightly sweeter flavor and can add a pop of color to the salad.
cabbage - Substitute with shredded kale: Shredded kale can provide a similar crunch and texture to cabbage while adding extra nutrients to the salad.
feta cheese - Substitute with goat cheese: Goat cheese has a tangy flavor similar to feta and can be used as a creamy alternative in the salad.
parsley - Substitute with cilantro: Cilantro can add a fresh and vibrant flavor to the salad, similar to parsley.
lemon juice - Substitute with white wine vinegar: White wine vinegar can provide a tangy acidity similar to lemon juice in the salad dressing.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and can be used as a healthier alternative to olive oil in the salad dressing.
Best Way to Present Red Bean Salad With Feta and Peppers
Elevate the plating: Arrange the red bean salad in a ring mold for a clean and elegant presentation. Press the salad gently to ensure it holds its shape when the mold is removed.
Garnish with flair: Sprinkle a pinch of finely chopped parsley over the salad for a pop of color and a touch of freshness.
Incorporate texture: Add a sprinkle of toasted pine nuts on top of the salad to provide a delightful crunch and nutty flavor.
Enhance with edible flowers: Place a few delicate microgreens or edible flowers on the salad to add a visually stunning and sophisticated touch.
Use high-quality serving ware: Present the red bean salad on a beautiful ceramic platter or a sleek glass plate to showcase the vibrant colors and textures of the dish.
Create a focal point: Position a small lemon wedge or a sliced radish on the side of the plate to draw attention to the salad and add a hint of acidity.
Balance the elements: Drizzle a small amount of balsamic glaze around the edge of the plate to provide a touch of sweetness and acidity, enhancing the overall flavor profile of the dish.
Add a finishing touch: Lightly dust the plate with a pinch of smoked paprika for a subtle smoky flavor and a visually appealing touch.
Essential Kitchen Tools for Making This Salad
- Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing ingredients. It's great for quickly preparing vegetables and other ingredients for the salad.
- Mixing bowl: A mixing bowl is essential for combining the salad ingredients and dressing. It should be large enough to accommodate all the components and allow for easy tossing.
How To Store and Freeze Leftover Salad
To store the red bean salad in the refrigerator, transfer it to an airtight container or cover the bowl tightly with plastic wrap. It will keep well for up to 3 days in the fridge, allowing the flavors to meld and intensify.
If you want to freeze the salad, it's best to omit the feta cheese and add it fresh when you're ready to serve. The texture of the cheese may change after being frozen and thawed.
Before freezing, drain any excess liquid from the salad to prevent it from becoming watery when thawed.
Transfer the salad to a freezer-safe container or resealable plastic bag, removing as much air as possible to prevent freezer burn.
Label the container or bag with the date and contents for easy reference.
The red bean salad can be frozen for up to 2 months.
To thaw, transfer the frozen salad to the refrigerator and let it defrost overnight.
Once thawed, give the salad a good stir and add the feta cheese, along with a fresh squeeze of lemon juice and a drizzle of olive oil to brighten up the flavors.
If the salad seems a bit dry after thawing, you can add a little extra olive oil or a splash of water to help reconstitute it.
Serve the thawed and refreshed red bean salad chilled or at room temperature, depending on your preference.
Random Fact About Red Bean Salad
Red bean salad is a great source of plant-based protein and fiber, making it a nutritious and filling option for vegetarians and vegans.
Is This Salad Recipe Economical for Home Cooking?
This red bean salad with feta and peppers recipe is highly cost-effective for a household. The ingredients, such as kidney beans, cabbage, and peppers, are affordable and readily available. The addition of feta cheese and olive oil may slightly increase the cost, but they contribute to the overall flavor and nutritional value. This dish offers a balance of protein, fiber, and essential nutrients, making it a healthy and budget-friendly option. The approximate cost for a household of 4 people would be around $10-$12. Overall Verdict: 9/10
Is This Salad Recipe Healthy or Unhealthy?
This red bean salad recipe is a nutritious and well-balanced dish, packed with healthy ingredients. Here's why:
- Kidney beans are an excellent source of plant-based protein, fiber, and essential vitamins and minerals.
- Red bell peppers and cabbage provide a good amount of vitamin C, which supports a healthy immune system.
- Feta cheese adds a tangy flavor and a boost of calcium for strong bones.
- Parsley is rich in antioxidants and helps to freshen up the dish.
- Lemon juice and olive oil create a light, zesty dressing that is lower in calories compared to creamy, heavy dressings.
To make this salad even healthier, consider the following suggestions:
- Increase the amount of vegetables in the salad, such as adding diced cucumbers or cherry tomatoes for extra nutrients and fiber.
- Opt for reduced-fat feta cheese to lower the overall fat content of the dish without compromising on flavor.
- Include a handful of chopped nuts, like almonds or walnuts, for a dose of healthy fats and an extra crunch.
- Experiment with different types of beans, such as chickpeas or black beans, to vary the texture and nutritional profile of the salad.
- Add a pinch of dried herbs, like oregano or basil, to enhance the flavor without increasing the sodium content.
Editor's Thoughts on This Delightful Salad Recipe
This red bean salad with feta and peppers recipe is a delightful combination of flavors and textures. The creamy feta cheese complements the earthy kidney beans, while the crisp red bell pepper and cabbage add a refreshing crunch. The addition of fresh parsley and zesty lemon juice brings a burst of brightness to the dish. This salad is not only delicious but also versatile, making it a perfect side dish for any occasion. The flavors meld beautifully when refrigerated, allowing for a convenient make-ahead option. Overall, this recipe is a winner and is sure to impress your guests with its vibrant and satisfying appeal.
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Why trust this Red Bean Salad with Feta and Peppers Recipe:
This vibrant red bean salad offers a delightful blend of flavors and textures. The wholesome kidney beans provide a hearty base, while the crisp red bell pepper and crunchy cabbage add a refreshing crunch. The savory feta cheese lends a creamy richness, balanced by the zesty notes of lemon juice and the aromatic olive oil. With the addition of fresh parsley and a hint of garlic, this recipe promises a harmonious fusion of wholesome ingredients. Trust in the simplicity and balance of this recipe for a satisfying and flavorful salad experience.
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