There is a deep-rooted custom that leads us to associate legumes with winter, their stews and spoon dishes. We cannot deny that they are the queens of this type of comforting elaboration, but it must be admitted that lentils, beans, chickpeas and other legumes can also be the protagonists of fresh and light dishes. These 12 recipes for salads with legumes They are a good example of this and a beginning for those who need motivation when it comes to seeing legumes in a different light.
It is not the first time that we comment on it and that we encourage you to consume legumes in salad. You can see how versatile each and every one of the 12 best recipes for salads with legumes from Directo al Paladar and continue taking advantage of its nutrients while maintaining a healthy and balanced diet. In addition, unlike stews, which do not always also come with canned legumes, salads are great with lentils, beans or pot chickpeas, and they solve any meal in a matter of minutes.
We hope they inspire you to fill your spring and summer menus with legumes.
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1. Vegetable salad with crab sticks
We place the legumes in a colander and wash them well under a stream of cold water until there are no remains of the canning liquid. Let it drain thoroughly and dry with absorbent paper. We cut the half tomato into small cubes, discarding the seeds and the juice that it may release (we do not want it to be watery). Cook the eggs in plenty of water with a splash of vinegar for 10-12 minutes. Refresh and let cool in a container with cold water. We peel and reserve until the moment of plating. We chop the crab sticks into small pieces, as well as the onion and the two types of pepper. We incorporate them to the legumes together with the tomato cubes. We season lightly. We prepare a vinaigrette with which to season the salpicón. To do this, in a small bowl we mix the oil together with the vinegar, mustard, ketchup and a pinch of salt. We beat until emulsified. We serve the salpicón with a drizzle of vinaigrette on top and decorated with the hard-boiled egg cut into quarters and a little fresh parsley.
Link | Vegetable salad with crab sticks
2. Red lentil salad with sardines
Ingredients: 180 g of red or coral lentils (if you can’t find them, they can be made with pardiñas), 1 white onion or chive, 30 g of raisins, 1 fresh red chili, half an Italian green pepper, fresh parsley or coriander, 1 tablespoon of capers , 1 can of sardines in oil, vinegar, 1 teaspoon of sugar, extra virgin olive oil, juice of half a lemon, salt.
Elaboration: Peel and cut the onion into thin julienne strips or feathers, and arrange in a bowl. Cover with vinegar (white wine, apple, rice …) and sugar, mixing well, to make a quick pickle that will take away its strength. Let it rest. Heat plenty of salty water in a saucepan and, when it comes to a boil, add the lentils, stirring gently so that they do not stick to the bottom, and the raisins. Cook for just five minutes, checking that they are no longer raw, and drain quickly. Rinse with cold water to cut cooking and pour into a salad bowl. Wash and dry the chili, pepper and parsley. Cut the first in half lengthwise, remove the end and remove the seeds and internal filaments. Cut into thin strips. Cut the green pepper into small cubes, also discarding seeds and filaments. Chop the parsley with a knife and drain the capers. Rinse the onion gently with cold water, and pat dry with kitchen paper. Pour everything into the salad bowl and mix. Finish by dressing it to taste with olive oil, lemon juice and salt. Serve with the sardines lightly drained, one or two people. They can also be chopped up and mixed into salad.
Link | Red lentil salad with sardines
3. Crispy bean salad with smoked cod
Ingredients for 2-4 people: 400 g of cooked beans, 1 green pepper, 1/2 red onion, 2 ripe tomatoes, 1 medium carrot, 1 bunch of fresh parsley, 80 g of smoked cod, 1 lemon, 1 teaspoon of Dijon mustard, 1/2 teaspoon granulated garlic, vinegar to taste (sherry, apple, rice …), 50 ml of extra virgin olive oil, thyme, salt and black pepper.
Elaboration: Shell and cook the beans or open a canning jar, drain and rinse very well, delicately so as not to break them. Reserve. Wash the carrot, parsley and pepper. Lightly peel the carrot with a vegetable peeler, empty the seeds and remove the inner filaments of the pepper. Chop all the vegetables into small pieces, chopping the peeled or unpeeled tomato, Arrange in a bowl and add the beans. Squeeze and strain the lemon juice. Beat with a little vinegar to taste, olive oil, mustard, granulated garlic, thyme and salt and freshly ground pepper. Mix the salad well, add the cod, cutting it into pieces or strips and season to taste.
Link | Crispy bean salad with smoked cod
4. Spring salad of chickpeas with tomatoes and tuna belly
Ingredients for 4 people: 300 g of canned cooked chickpeas, 200 g of cherry tomatoes of three varieties, 6 radishes, 1 red onion, 20 black olives, 1 celery, 250 g of canned tuna belly, 90 ml of extra virgin olive oil, 30 ml of white wine vinegar, 2 tablespoons of Dijon mustard, 1 tablespoon of honey, fresh thyme to taste, salt and ground black pepper to taste.
Elaboration: We will start by draining and washing the canned chickpeas. We let them drain. We also drain the oil from the can of tuna belly. We booked. We wash and cut the cherry tomatoes in half, the onion into thin slices, as well as the radishes and the celery stick. In a salad bowl we mix the chickpeas, with the vegetables and the tuna belly, season with salt and pepper. We stir well, and reserve. For the vinaigrette, add the mustard, vinegar and honey and stir. Add the oil, and water the salad with this dressing, sprinkling the thyme on top.
Link | Chickpea spring salad with tomatoes and tuna belly
5. Bean salad with watercress, cherry and belly
Ingredients for 2 people: 300 g of beans, 150 g of belly in olive oil, 75 g of cherry tomatoes, 80 g of watercress, 1/2 lime, Maldon salt and extra virgin olive oil.
Elaboration: Soak the beans in plenty of water for four to eight hours or, even better, overnight before preparing the salad. Drain, rinse and boil, starting from cold water, with a drizzle of olive oil until tender. The time will depend on the quality of the bean and the previous soaking time. As a reference, allow about 60-90 minutes. Once our beans are tender, we drain them and cool them under a stream of cold water. Be careful with the pressure so that their skins do not break or come off. We let the beans cool and, meanwhile, we proceed with the rest of the ingredients. To do this, we drain the belly and reserve the oil in which it is preserved, since we can use it to dress the salad. We wash and cut the cherry tomatoes in half. In a deep and spacious bowl, we mix them with the watercress (we can also use spinach or young shoots) and the belly. We squeeze the half lime and beat its juice with two tablespoons of extra virgin olive oil (or with that of the belly, if we choose to take advantage of it). We add the beans to the rest of the ingredients and we dress them with this mixture. Season with Maldon salt flakes and stir until the dressing is well distributed.
Link | Bean salad with watercress, cherry and belly
6. Sweet and sour chickpea salad
Ingredients for four people: 600 g of net weight of canned chickpeas, 2 carrots, 1 spring onion, 60 g of raisins, the juice of 1 orange, a sprig of parsley, 2 tablespoons of balsamic vinegar, 4 tablespoons of extra virgin olive oil, 1 bay leaf, a pinch of dried oregano, salt and pepper.
Elaboration: We start by peeling and chopping the chives and sliced carrots. Then we put a frying pan on the fire with a tablespoon of oil and sauté the vegetables with the raisins for five minutes. Season with salt and pepper and add the oregano and bay leaf, deglazing with the orange juice. Add the washed and drained chickpeas and cook everything for 15 minutes. Add the balsamic vinegar, integrate it into the mixture and let everything cool for twenty minutes. We divide the salad into bowls and serve it with a tablespoon of olive oil on top.
Link | Sweet and sour chickpea salad
7. Lentil salad
Ingredients for 4 people: 400 g of cooked lentils, 1 carrot, half a tomato, half a red onion, half a lime, 40 g of feta cheese, 15 ml of Modena vinegar, 45 ml of extra virgin olive oil, 5 g of Dijon mustard, salt and ground black pepper.
Elaboration: Although it is preferable to use dried lentils and cook them ourselves, if you don’t have time to do so, you can always buy some quality canned lentils and save yourself some time. In case of using canned lentils, it is important to wash them well under a stream of cold water for a long time. The liquid in which they are preserved gives them a peculiar flavor, but we solve it with washing. Once clean, drain and dry well so that the salad is not ruined with an unnecessary amount of liquid. We peel a carrot and cook it in salted water until, when punctured with a skewer, we notice it tender. We drain the water and cool it in plenty of cold water to cut the cooking. We cut it into small dice. Likewise, we cut the tomato into small cubes. We can peel it, but the pieces are so small that the skin is barely noticeable. On the other hand, we peel and chop half a red onion into pieces of the same size as those of the previous vegetables. We mix all the vegetables with the lentils. We grate half a lime, squeeze its juice and add both to the mixture. Now just …