Greek Black-Eyed Bean Salad

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1. Preparing the Black-Eyed Beans:

  • If using dried beans, rinse them thoroughly and soak them in water overnight. The next day, drain and rinse the beans, then place them in a large pot. Cover with water and bring to a boil. Reduce the heat and simmer for about 30-40 minutes or until the beans are tender. Drain and let cool.
  • If using canned beans, simply drain and rinse them thoroughly.

2. Chopping the Vegetables:

  • While the beans are cooling, finely chop the red onion, cherry tomatoes, red sweet pepper, and pickled cucumbers. Transfer them to a large mixing bowl.

3. Assembling the Salad:

  • Add the cooled black-eyed beans to the bowl with the chopped vegetables. Add the chopped fresh parsley.

4. Dressing the Salad:

  • In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, lemon juice, salt, and pepper. Pour the dressing over the salad and gently toss to combine.

5. Adjusting Seasoning:

  • Taste the salad and adjust the seasoning as needed. You can add more salt, pepper, or lemon juice to suit your taste.

6. Serving:

  • Serve the salad chilled or at room temperature. It’s perfect as a light meal on its own or as a side dish.

Additional Tips

  • Bean Preparation: If you’re using dried beans, cooking them with a bay leaf or a piece of kombu (edible kelp) can enhance the flavor and digestibility.
  • Customization: Feel free to add other ingredients such as olives, capers, or fresh herbs like mint or dill for additional flavor.
  • Storage: This salad keeps well in the refrigerator for up to 3 days, making it a great option for meal prep.

This Greek Black-Eyed Bean Salad is not only nutritious but also budget-friendly and easy to make. The combination of fresh vegetables and tangy dressing makes it a delightful dish that can be enjoyed any time of the year. Enjoy!

Nutritional Information (Per Serving)

Serving Size: Approximately 1 cup (based on 4 servings total)

  • Calories: 180-220 kcal
  • Total Fat: 8-10g
    • Saturated Fat: 1-1.5g
  • Cholesterol: 0mg (vegan recipe)
  • Sodium: 150-250mg (depending on the amount of salt and type of pickles used)
  • Total Carbohydrates: 24-28g
    • Dietary Fiber: 6-8g
    • Sugars: 4-6g
  • Protein: 6-8g

Key Nutrients

  • Vitamin A: Provided by red sweet pepper and cherry tomatoes.
  • Vitamin C: From cherry tomatoes, red sweet pepper, and lemon juice.
  • Calcium: From the parsley and the vegetables.
  • Iron: From black-eyed beans and parsley.

This salad is a healthy and balanced option, offering a good amount of protein and fiber while being low in calories and fat. The olive oil provides healthy fats, while the fresh vegetables add vitamins and minerals. Adjusting the ingredients can further tailor the nutritional profile to meet specific dietary needs.

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