Learn how to prepare a bean salad with romesco sauce, a healthy, delicious, and nutrient-dense recipe. This salad is loaded with plant-based protein from the beans, combined with the freshness of the vegetables and the intensity of the romesco sauce, a Mediterranean touch that enhances its flavor. Ideal for those looking for nutritious and easy-to-prepare options, this recipe is perfect for vegetarians, vegans, or any diet seeking a balanced, light, and delicious meal. Plus, because it's quick to make, it's excellent for lunch or dinner, perfect to enjoy any time of year.
Bean Salad Recipe with Romesco Sauce
Discover how to prepare a delicious bean salad with romesco sauce, rich in protein and very healthy. Ideal for balanced diets.
4
Portions15
minute30
minute250
kcal50
minuteIngredients:
1 cup of cooked beans (can be black, red or chickpeas)
1 cucumber chopped
1 diced tomato
1 grated carrot
1/2 red onion, thinly sliced
1/4 cup chopped fresh cilantro
1/4 cup lemon juice
1 tablespoon olive oil
Salt and pepper to taste
- For the romesco sauce
2 roasted tomatoes
1 roasted red pepper
1 clove of garlic
1/4 cup almonds
1 tablespoon red wine vinegar
1/4 cup of olive oil
Salt and pepper to taste
Instructions
- Prepare the romesco sauceIn a blender, combine the roasted tomatoes, red bell pepper, garlic, almonds, vinegar, olive oil, salt, and pepper. Blend until smooth.
- Prepare the saladIn a large bowl, mix the cooked beans, cucumber, tomato, carrot, red onion and cilantro.
- DressAdd the lemon juice, olive oil, salt, and pepper to the salad mixture. Mix well.
- Serve: Place the salad on individual plates and drizzle with the romesco sauce.
Tips
- Although canned beans are convenient, if you have the time, cooking fresh beans at home will give them a richer flavor and a firmer texture. You can cook a large batch and have them ready for several recipes throughout the week.
- If you want to add an extra touch of flavor and complexity to the salad, you can add roasted vegetables like eggplant, zucchini, or red bell peppers along with the main ingredients. This will give them a caramelized touch and more depth of flavor.
- For an even more flavorful romesco sauce, you can add rehydrated sundried tomatoes instead of fresh tomatoes. This will enrich the sauce with a more concentrated flavor and a smoky note.
- Avocado is perfect for adding a creamy texture that contrasts with the crunchiness of the vegetables. Plus, its healthy fats perfectly complement the salad's nutritional profile.
- Romesco sauce improves if you let it sit in the refrigerator for a couple of hours, as the flavors intensify. Prepare the sauce in advance and refrigerate it, so you'll have an even more delicious sauce when you use it.
Nutritional information
- Total number of serves: 1
- Calories 250kcal
- Carbohydrates 35g
- Protein 12g
- Fat 9g
- Saturated fat: 1.5g
- Polyunsaturated Fat: 2 g
- Monounsaturated Fat: 5g
- Cholesterol: 0mg
- Sodium: sodium
- Potasio: 600mg
- Fiber 8g
- Sugar 6g
- Vitamina A: 0.30IU
- Vitamina: C 0.40mg
- Calcio: 0.6mg
- Iron 0.15mg
With simple, fresh ingredients like cucumber, tomato, carrot, and homemade romesco sauce, you can enjoy a meal full of flavor and health benefits. If you're looking for a low-calorie, high-fiber, and antioxidant-rich recipe, this is the perfect one. Don't miss this incredible salad that will become your new favorite!
Enjoy your bean salad with romesco sauce!
Frequently Asked Questions (FAQ) – Bean Salad with Romesco Sauce
1. Can I make this recipe if I am vegan?
- Answer: Yes, this recipe is completely vegan. It uses beans, fresh vegetables, and homemade romesco sauce, with no animal-derived ingredients.
2. Can you use canned beans instead of fresh beans?
- Answer: Sure! You can use canned beans to save time. Just be sure to drain and rinse them well before using them.
3. Can I prepare the romesco sauce in advance?
- Answer: Yes, romesco sauce improves if you let it sit in the refrigerator for a couple of hours. This allows the flavors to blend and intensify. You can prepare it a day in advance to make the process easier.
Bean Salad with Romesco Sauce and the Health Benefits
The bean salad with romesco sauce It's much more than a delicious and refreshing addition to any diet. This recipe not only stands out for its unique flavor, but also offers a wide range of health benefits, thanks to the combination of fresh ingredients, vegetables, and plant-based proteins. By integrating beans, fresh vegetables, and a nutrient-rich dressing, this salad becomes an important source of vitamins, minerals, fiber, and antioxidants—essential elements for maintaining a healthy life.
One of the most notable benefits of this recipe is its high protein contentBeans, especially when combined with other vegetables such as cucumber, carrot, and onion, are an excellent source of plant protein. This type of protein is essential for tissue repair, enzyme and hormone production, and maintaining a healthy immune system. Furthermore, being vegetarian and veganThis recipe is perfect for those following animal-free diets, as it provides protein without compromising the ethical values associated with meat consumption.
The Dietary fiber The nutritional value offered by beans, cucumber, and carrots is another of their great health benefits. Fiber is essential for the proper functioning of the digestive system, helping to prevent constipation and maintain healthy intestinal flora. Additionally, fiber can contribute to the regulation of blood sugar, making it an important component for the prevention and management of type 2 diabetes. Furthermore, fiber is also associated with a reduction in cholesterol levels, which promotes cardiovascular health.
The olive oil y los ingredientes de la romesco sauce (such as peppers and almonds) add a touch of healthy fats, especially monounsaturated fatty acids, which are beneficial for heart health. These fatty acids may help reduce the risk of cardiovascular disease by lowering LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels. Additionally, almonds, which are a key ingredient in the sauce, are rich in antioxidants, such as vitamin E, which protects cells from oxidative damage and improves skin health.
The vitamin A, present in the red peppers in romesco sauce and carrots, plays a crucial role in eye health, immune function, and skin health. Vitamin C, present in tomatoes and peppers, is a powerful antioxidant that strengthens the immune system, protects against free radicals, and promotes iron absorption, which is especially important in vegetarian or vegan diets.
Finally, this recipe is ideal for those looking for options low in calories, but without sacrificing flavor or satiety. The salad is light, yet filling due to its fiber and protein content. It's an excellent option for those looking to control their weight without resorting to restrictive diets lacking essential nutrients.
In conclusion, the bean salad with romesco sauce Not only is it delicious, but it offers a perfect combination of essential nutrients. Its high content of vegetable protein, fiber, healthy fats, and antioxidants makes it an ideal choice for maintaining a balanced diet. It's also an easy-to-prepare recipe that can be enjoyed by people with diverse dietary preferences, including vegans and vegetarians. Incorporating this type of salad into your diet not only supports digestive and cardiovascular health but also promotes lasting overall well-being.
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Image and Video Credits: OpenAI
