Recipe
Empedrat de Mongetes - Spanish Bean Salad
Mediterranean Delight: Vibrant Spanish Bean Salad
4.6 out of 5
This recipe brings the flavors of Spain to your plate with a refreshing and nutritious twist. Empedrat de Mongetes, also known as Spanish Bean Salad, is a traditional dish that combines creamy beans, fresh vegetables, and zesty dressing. It is a perfect choice for a light and satisfying meal.
Metadata
Preparation time
20 minutes
Cooking time
1 hour
Total time
1 hour 20 minutes
Yields
4 servings
Preparation difficulty
Easy
Suitable for
Vegetarian, Vegan, Gluten-free, Dairy-free, Nut-free
Allergens
N/A
Not suitable for
Paleo, Keto, Low-carb, High-protein, Atkins
Ingredients
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2 cups (400g) dried white beans 2 cups (400g) dried white beans
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1 red bell pepper, diced 1 red bell pepper, diced
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1 green bell pepper, diced 1 green bell pepper, diced
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2 tomatoes, diced 2 tomatoes, diced
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1 small red onion, thinly sliced 1 small red onion, thinly sliced
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1 cup (150g) pitted black olives 1 cup (150g) pitted black olives
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1/4 cup (60ml) extra virgin olive oil 1/4 cup (60ml) extra virgin olive oil
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2 tablespoons red wine vinegar 2 tablespoons red wine vinegar
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2 tablespoons fresh lemon juice 2 tablespoons fresh lemon juice
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2 cloves garlic, minced 2 cloves garlic, minced
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2 tablespoons fresh parsley or cilantro, chopped 2 tablespoons fresh parsley or cilantro, chopped
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Salt and pepper to taste Salt and pepper to taste
Nutrition
- Calories (kcal / KJ): 320 kcal / 1340 KJ
- Fat (total, saturated): 15g, 2g
- Carbohydrates (total, sugars): 38g, 4g
- Protein: 10g
- Fiber: 10g
- Salt: 1g
Preparation
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1.Soak the dried white beans in water overnight. Drain and rinse.
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2.In a large pot, add the soaked beans and cover with water. Bring to a boil, then reduce heat and simmer for about 1 hour or until the beans are tender. Drain and let cool.
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3.In a large bowl, combine the cooked beans, diced bell peppers, tomatoes, red onion, and black olives.
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4.In a separate small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, chopped parsley or cilantro, salt, and pepper.
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5.Pour the dressing over the bean mixture and toss gently to combine.
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6.Let the salad marinate in the refrigerator for at least 1 hour before serving to allow the flavors to meld together.
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7.Serve chilled and garnish with additional fresh herbs, if desired.
Treat your ingredients with care...
- Dried white beans — Soaking the beans overnight helps to reduce their cooking time and ensures a tender texture. Be sure to rinse the soaked beans before cooking.
- Red wine vinegar — Use a good quality red wine vinegar for the dressing to add a tangy and slightly sweet flavor to the salad.
Tips & Tricks
- For added protein, you can include some canned tuna or grilled chicken in the salad.
- Customize the salad by adding other vegetables like cucumber or avocado.
- To make it more filling, serve the Empedrat de Mongetes over a bed of mixed greens or with crusty bread on the side.
- The salad tastes even better the next day as the flavors continue to develop, so it's a great make-ahead dish.
- Experiment with different herbs like mint or basil to add a unique twist to the salad.
Serving advice
Serve the Empedrat de Mongetes as a refreshing main course salad for lunch or as a side dish alongside grilled fish or meat. It pairs well with a glass of chilled white wine.
Presentation advice
Present the Empedrat de Mongetes in a large salad bowl or on individual plates, garnished with a sprinkle of fresh herbs. The vibrant colors of the vegetables will make the dish visually appealing.
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