The kidney bean is a legume that is also called chili bean. Kidney beans are power packed with nutrition but are difficult to incorporate into ones daily diet. Apart from being served with regularity in New Orleans and southern Louisiana as the classic Monday Creole dish of red beans and rice, its use in American cuisine is limited. In keeping with the traits of most beans, kidney beans are rich in the soluble fiber, which is very helpful in cholesterol reduction. They are also a good alternate source of protein for vegetarians and those who are advised against consuming red meat. In addition to these, kidney beans nutrition facts tell us that they include folate, potassium, iron, manganese, copper and zinc. They are a good food to fight high blood pressure as they are high in potassium and low in sodium. Given below are different ways to make kidney bean salad.
Recipe 1
Ingredients
- 7 tbsp red wine vinegar
- 2 tsp cumin seeds
- 6 tbsp olive oil
- 5 (15- to 16-ounce) cans kidney beans, rinsed, drained
- 1 cups walnuts, coarsely chopped
- 1 medium-size red onion, finely chopped
- Romaine lettuce leaves
- cup chopped fresh cilantro, plus additional for garnish
- Additional chopped walnuts
Scatter the cumin in a heavy skillet and place over medium heat for about 2 minutes, until roasted and fragrant. In a mixing bowl, whisk together vinegar and oil. In a separate bowl, combine the kidney beans, onion, 1 cups walnuts, and cup chopped cilantro. Pour in the vinegar and oil and toss. You can either add the cumin seeds as they are or crush them and add them. Add salt and pepper to taste. Toss and set aside for 2 hours before serving. For great presentation, line a platter with lettuce leaves and heap the salad over it. Sprinkle on cilantro and walnuts before serving.
Recipe 2
Ingredients
- 1 ear of raw corn kernels
- 2 tbsp fresh parsley or cilantro, minced
- cup minced red onion
- 1 medium tomato, chopped
- 1 (15oz can) kidney beans, rinsed and drained
- 4-5 cloves garlic, chopped or pressed
- 1/3 cup fresh lemon juice
- 1 cup extra virgin olive oil
- sea salt and pepper to taste
To prepare the dressing, crush garlic and let it sit for 5 minutes. Then combine the lemon juice, garlic, sea salt, and pepper in a small bowl. Drizzle the extra virgin olive oil into this mixture and stir. For a thick and creamy consistency, whisk the oil into the mixture. This dressing has a fairly long shelf life and can be kept in the refrigerator for up to 10 days. Use the dressing at room temperature. At the time of serving the salad, combine all the ingredients in a large bowl and pour the dressing over them. Toss to coat and serve.
Recipe 3
Ingredients
- 2 tbsp salad dressing
- 1 hard-boiled egg
- tsp garlic salt
- 1 regular size can of kidney beans (about 16 oz)
- tsp celery salt
- 1 small onion (chopped fine)
- 2 tbsp relish
Take an egg that is at room temperature and place it in a pan. Cover it with water, place a lid on the pan and bring it to a rolling boil. Then simmer the egg for about 12 minutes. Drain the water and let it cool before peeling it. Rinse the kidney beans and peel and chop the egg. Combine them along with all the other ingredients in a big bowl and toss. Chill and serve.
Recipe 4
Ingredients
- 1 can (15 ounces) kidney beans, drained and rinsed
- 2 tbsp sugar
- 1 can (11 ounces) mandarin oranges, drained
- cup Italian or poppyseed dressing
- 2 stalks celery, sliced
Take a large bowl and add in it the kidney beans, celery, dressing, Mandarin oranges, and sugar. Toss, cover and chill for several hours or overnight. Empty out the salad on a bed of lettuce leaves. You can serve the salad along with muffins, cheese, and lemonade for a wonderful light summer meal.
To make any recipe for kidney bean salad more healthy and tasty, you can add in another legume like chickpea. While most people think that they have to use canned beans, using dried ones is not that hard either. Just soak them overnight and then boil them before use in the salad.
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