Salad With Legumes – 4 Delicious Recipes

Salad with legumes is the ideal way to integrate the intense taste and nutrients of these foods into our daily diet.

In general, we tend to associate legumes with winter dishes, as they are often used in the preparation of soups and stews. But a legume salad is an ideal and refreshing option for any time of the year.

A  salad with legumes is not only delicious but also healthy. With their good taste, versatility and high nutritional value, legumes make it easier for us to maintain a healthy and balanced diet.

Chickpeas, lentils, and white beans can also star in delicious salads.  They are especially ideal for the summer, but you can enjoy them even in the depths of winter.

1. Recipe for a salad with legumes and crab sticks

ingredients

• ½ cup cooked canned chickpeas (90 g)
• ¾ cup of cooked canned white beans (120 g)
• half a cup of cooked canned lentils (90 g)
• 2 eggs
• 10 crab sticks (surimi)
• 1 tomato (40 g)
• 2 spoons of onions (30 g)
• 3 spoons of green peppers (45 g)
• 3 spoons of red pepper (45 g)
• 1 spoon of apple cider vinegar (15 ml)
• 1 teaspoon Dijonenf (5 g)
• 2 teaspoons of ketchup (10 g)
• Extra virgin olive oil
• Salt (to taste)

preparation

1. Drain the legumes well first, then wash them with cold water. Wash them until there is nothing left of the liquid in the canned food. Then drain them well again and dry them with a little paper towel.
2. Finally, cut the tomato in half and remove the seeds and liquid.
3. Then heat water in a saucepan. Then add a splash of vinegar and cook the eggs for about 10 minutes. Let them cool down before you pellet them.
4. Now you dice the green and red peppers, the onions and the crab sticks as small as possible.
5. Then you also dice the tomato and add all the chopped ingredients to the legumes. Season with salt and pepper to taste.
6. To get the salad dressing, mix the ketchup, mustard, oil, vinegar and a pinch of salt. Beat everything until all the ingredients have mixed into a sauce.
7. Now you can serve the legume salad with a splash of sauce, the hard-boiled and cut eggs and a little parsley as a decoration.

2. Country salad with broad beans

ingredients

• 2 cups cooked broad beans (400 g)
• 1 finely chopped head of lettuce
• 1 large onion

preparation

1. First, wash the lettuce thoroughly and chop it. 
2. Then boil the broad beans in water with a pinch of salt.  You can peel them afterwards if you want.
3. Now cut the onion into half rings. Then put them in boiling water for a few minutes and then wash them off under a jet of water. This will cause the onion to lose some of its acidity.
4. Finally, mix all the ingredients in a bowl. Season to taste with salt and pepper and a splash of olive oil. Good Appetite!

3. Chickpea salad with tomato and tuna

ingredients

• 200 g cherry tomatoes
• 1 red onion
• 1 ½ cups cooked canned chickpeas (270 g)
• 1 celery
• black olives
• 6 radishes
• 2 cans of tuna (250 g)
• ½ cup extra virgin olive oil (125 ml)
• 2 spoons of Dijon mustard (30 g)
• 2 spoons of white wine vinegar (30 ml)
• fresh thyme (to taste)
• honey
• Salt and black pepper (to taste)

preparation

1. First, wash the chickpeas and drain them.
2. Then, drain the oil from the tuna can.
3. Then wash and halve the cherry tomatoes. Now cut the onion into rings. Now chop the celery and radishes very finely as well.
4. Then mix all of the ingredients well in a salad bowl.
5. Now mix the vinegar, honey, mustard and oil for the salad dressing. Then pour them over the salad and garnish with fresh thyme at the end.

4. Salad with chickpeas and zucchini

ingredients

• 1 cup cooked chickpeas (180 g)
• 1 zucchini
• 1 spring onion
• ¼ cup of feta cheese (50 g)
• 1 large tomato
• 1 teaspoon caraway seeds (5 g)
• 1 spoon of lemon juice (15 ml)
• 2 spoons of extra virgin olive oil (30 ml)
• Salt and pepper (to taste)

preparation

1. First mix the cooked chickpeas and finely chopped feta cheese in a salad bowl.
2. Then add the chopped tomato and onion.
3. Then mix the salad dressing from the caraway seeds, the lemon juice and the olive oil.
4. Now wash the zucchini, cut them into thin slices and grill them on both sides until they soften. Season with salt and pepper.
5. Garnish your salad with the zucchini slices. Good Appetite!