4 Delicious Legume Salad Recipes

By including legume-based salads in our diet, we enjoy the taste of these foods while providing many nutrients to our body.

Usually, we associate legumes with winter dishes, as these ingredients are used in the preparation of soups and broths, among others. Still, a good bean salad is both a refreshing and great option any time of year.

Not only is a legume salad a delicious option, but it’s also a healthy option. It is much easier to maintain a healthy and balanced diet when our dishes are composed of tasty, varied, and nutrient-dense foods, such as is the case with the majority of legumes. 

Chickpeas, lentils, and beans can be the protagonists of delicious salads. Discover here 4 salad recipes made from legumes that you can prepare both in summer and in winter. 

1. A legume-based salad with crab sticks

Ingredients

• 1/2 cup cooked chickpeas (90 g)
• 3/4 cups cooked white beans (120 g)
• 1/2 cup cooked lentils (90 g)
• 2 eggs
• 10 crab sticks
• 1 tomato (40 g)
• 2 tablespoons of onion (30 g)
• 3 tablespoons of green pepper (45 g)
• 3 tablespoons of red pepper (45 g)
• 1 tablespoon of apple cider vinegar (15 ml)
• 1 tablespoon of Dijon mustard (5 g)
• 2 tablespoons of ketchup (10 g)
• Extra virgin olive oil
• Salt (as you wish)

Preparation

1. Put the legumes (chickpeas, beans, lentils) in a colander, then wash them well under cold water so that nothing remains of the liquid in the can.
2. Drain the legumes well, then dry them with blotting paper.
3. Cut the tomato in half, then remove the seeds and the liquid.
4. In a saucepan, bring water to a boil, pour a dash of vinegar, then cook the eggs for 10-12 minutes. Then let the eggs cool before removing the shells and setting them aside for later.
5. Cut the green pepper, red pepper, onion, crab sticks, and tomato into small pieces, then collect all these ingredients in a bowl. Salt and pepper as you wish.
6. To make the dressing, combine the ketchup, mustard, oil, vinegar, and a pinch of salt. Make sure you get a homogeneous mixture.
7. Serve the salad with a drizzle of vinaigrette sauce, the hard-boiled eggs cut into pieces, and a little parsley for decoration.

2. A spring salad made from beans

Ingredients

• 2 cups of cooked broad beans (400 g)
• 1 salad
• 1 large onion

Preparation

1. Wash the salad well, cut it into small pieces, then set aside for later.
2. Heat the beans in a saucepan filled with water with a pinch of salt. You can then remove the skin from the beans (optional). Reserve the beans for later.
3. Slice the onion. Immerse the strips in boiling water for a few minutes, then pass them under a stream of cold water. The objective of this step is to reduce the acidity of the onion.
4. In a container, mix all the ingredients together. Salt and pepper to taste, then pour a drizzle of olive oil.
5. Serve and enjoy!

3. A salad made with chickpeas, tomatoes and tuna

Ingredients

• 200 grams of cherry tomatoes
• 1 red onion
• 270 grams of cooked chickpeas
• 1 celery
• Black olives
• 6 radishes
• 2 cans of tuna (250 g)
• Of honey
• 1/2 cup extra virgin olive oil (125 mL)
• 2 tablespoons of Dijon mustard (30 g)
• 2 tablespoons of white wine vinegar (30 ml)
• Fresh thyme (as you wish)
• Salt and pepper (as you wish)

Preparation

1. Wash the chickpeas, drain them, and dry them. Save them for later.
2. Drain the tuna.
3. Wash the cherry tomatoes, then cut them in half.
4. Slice the onion.
5. Finely chop the celery and radishes.
6. In a bowl, combine all the ingredients.
7. For the vinaigrette sauce, combine the vinegar, honey, mustard and oil. Pour the sauce over the salad, then sprinkle with fresh thyme.

4. A salad made with chickpeas and zucchini

Ingredients

• 1 cup of cooked chickpeas (180 g)
• 1/4 cup feta cheese (50 g)
• 1 zucchini
• 2 tablespoons of extra virgin olive oil (20 ml)
• 1 shallot
• 1 large tomato
• Salt and pepper (as you wish)
• 1 teaspoon of cumin grains (5 g)
• 1 tablespoon of lemon juice (15 ml)

Preparation

1. In a salad bowl, mix the chickpeas and the feta cheese cut into small pieces.
2. Incorporate the tomato cut into small pieces, as well as the finely chopped shallot.
3. For the seasoning, combine the cumin grains, lemon juice, and olive oil.
4. Wash the zucchini, then cut it into thin slices. Incorporate the zucchini slices in the salad bowl.
5. Serve and enjoy!