Ingredients with Measurements:
- 1 can of chickpeas (15 oz)
- 1 can of black beans (15 oz)
- 1 can of kidney beans (15 oz)
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 small red onion, diced
- 1 cup of cherry tomatoes, halved
- 1/2 cup of kalamata olives, pitted and sliced
- 1/4 cup of fresh parsley, chopped
- 1/4 cup of fresh mint, chopped
- 1/4 cup of fresh lemon juice
- 1/4 cup of extra-virgin olive oil
- 1 teaspoon of ground cumin
- 1 teaspoon of smoked paprika
- Salt and black pepper to taste
Special equipment needed:
- Large mixing bowl
- Whisk
Step-by-step instructions:
1. Rinse and drain the chickpeas, black beans, and kidney beans. Place them in a large mixing bowl.
2. Add the diced red and yellow bell peppers, red onion, cherry tomatoes, and sliced kalamata olives to the mixing bowl.
3. In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, ground cumin, smoked paprika, salt, and black pepper.
4. Pour the dressing over the bean and vegetable mixture and toss to combine.
5. Add the chopped parsley and mint to the bowl and gently toss again.
6. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
7. Serve the Mediterranean Beanfeast chilled or at room temperature.
Time:
Preparation time: 15 minutes
Cooking time: None
Temperature:
Serve chilled or at room temperature.
Serving size:
This recipe serves 6-8 people.
Nutritional information:
Calories: 250
Total fat: 12g
Saturated fat: 1.5g
Cholesterol: 0mg
Sodium: 390mg
Total carbohydrates: 27g
Dietary fiber: 9g
Total sugars: 4g
Protein: 9g
Substitutions for ingredients:
- You can use any type of beans you like, such as navy beans, pinto beans, or cannellini beans.
- If you don't have fresh parsley or mint, you can use dried herbs instead.
- You can use any type of olives you like, such as green olives or Castelvetrano olives.
Variations:
- Add crumbled feta cheese or goat cheese for a creamy and tangy flavor.
- Add chopped cucumber or zucchini for extra crunch.
- Add grilled chicken or shrimp for a protein boost.
Tips and tricks:
- Make sure to rinse and drain the canned beans well to remove any excess salt or preservatives.
- You can make this recipe ahead of time and store it in the refrigerator for up to 3 days.
- This recipe is perfect for meal prep or as a side dish for a summer barbecue.
Storage instructions:
Store the Mediterranean Beanfeast in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
This recipe is best served cold or at room temperature, but you can also heat it up in the microwave or on the stove if you prefer.
Presentation ideas:
Serve the Mediterranean Beanfeast in a large salad bowl or on a platter. Garnish with extra herbs or olives for a pop of color.
Garnishes:
- Fresh parsley or mint leaves
- Sliced kalamata olives
- Crumbled feta cheese or goat cheese
Pairings:
- Serve with grilled chicken or fish for a complete meal.
- Pair with a glass of chilled white wine or rosé.
Suggested side dishes:
- Grilled vegetables
- Pita bread or naan
- Hummus or tzatziki dip
Troubleshooting advice:
- If the dressing is too tart, add a pinch of sugar or honey to balance the flavors.
- If the salad is too dry, add more olive oil or lemon juice to taste.
Food safety advice:
- Make sure to rinse and drain the canned beans well to prevent any bacterial contamination.
- Store the salad in the refrigerator and discard any leftovers after 3 days.
Food history:
The Mediterranean Beanfeast is inspired by the traditional Mediterranean diet, which is known for its emphasis on fresh vegetables, legumes, and healthy fats.
Flavor profiles:
This recipe is bursting with fresh and vibrant flavors, including tangy lemon juice, smoky paprika, and earthy cumin. The combination of beans, vegetables, and olives creates a hearty and satisfying dish that is perfect for any occasion.
Serving suggestions:
Serve the Mediterranean Beanfeast as a side dish or as a light and healthy meal. It's perfect for picnics, potlucks, or as a refreshing summer salad.
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