Ingredients and Weight:
- 2 cups cooked chickpeas (garbanzo beans)
- 1 cup cooked kidney beans
- 1 cup cooked black beans
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/2 cup chopped fresh parsley
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 2 tablespoons red wine vinegar
- 1 teaspoon oregano
- 1 teaspoon salt
- 1/2 teaspoon pepper
Preparation Time:
- Preparation Time: 20 minutes (plus time to cook the beans)
- Cooking Time: 10 minutes (if using canned beans)
Difficulty Level:
Level 3 (Moderate difficulty - requires some experience with cooking and seasoning)
Preparation Method Steps:
- If using dry beans, soak and cook them according to package instructions. If using canned beans, drain and rinse.
- In a large bowl, combine the cooked beans, diced red bell pepper, and diced cucumber.
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, oregano, salt, and pepper.
- Pour the dressing over the bean mixture and toss gently to combine.
- Add the chopped fresh parsley and mix well.
- Taste and adjust seasoning if necessary.
- Serve immediately or chill for later use.
Nutritional Information: (per serving, assuming 4-5 servings per recipe)
Calories: Approx. 300 calories per serving (depending on the exact ingredients used)
Carbohydrates: Fiber, complex carbs from beans and vegetables.
Protein: Provided by the beans and vegetables.
Fat: Healthy fats from olive oil.
Dish Characteristics:
- This dish is a healthy and flavorful combination of Mediterranean flavors.
- The combination of beans, fresh vegetables, and a simple dressing creates a refreshing salad that is both vegetarian and gluten-friendly.
- The dish is full of protein and fiber, making it a great option for a light meal or as a side dish.
User Comments:
- "This salad is so refreshing and full of flavor! The combination of beans and vegetables is perfect."
- "I love the simplicity of this salad. It's easy to make and tastes great."
- "This is a great dish for summer. It's light, healthy, and tastes amazing."
Special Precautions and Tips:
- Make sure to use fresh ingredients for best results. If possible, buy organic beans and vegetables for even better taste and nutrition.
- Adjust the seasoning to taste, as everyone has different preferences.
- If you want to add more protein, you can add cooked chicken or tuna to this salad.
