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Fast and tasty
Salad with beans and tomatoes

Bean and Tomato Salad

A very tasty, vibrant salad for fasting days! This bean, tomato, and crouton salad is great because it's easy to put together, and it's nutritious and filling thanks to the croutons and beans. The tomatoes add the juiciness it needs. You can use any bread, but it's especially delicious with rye-bread croutons. Dark bread and tomatoes go beautifully together. Many people love the dark-bread croutons soaked in the tomato-and-oil juices most of all, and they're the first thing to disappear!

MariaS

Recipe author

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Composition / ingredients

Servings:

Tomatoes

300

Beans (boiled or canned)

170

Bread (preferably rye)

Vegetable oil (ideally olive)

1.5

Salt

Ground black pepper (preferably freshly ground)

Parsley

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 23 % 8 g

Fats 14 % 5 g

Carbohydrates 63 % 22 g

182 kcal

GI: 68 / 0 / 32

Cooking method

Cooking time: 20 min

Step 1:

To make this lean bean salad, you'll need any kind of beans. With canned beans, drain the liquid; with dry beans, soak them overnight and boil until tender in salted water (just don't overcook them, or the beans will fall apart). You'll also need fresh tomatoes, salt, vegetable oil, black pepper, fresh parsley, and a little bread (since the salad is lean, the bread should be lean too), preferably rye.
Step 2:

Wash the tomatoes thoroughly, cut them into quarters, and carefully scoop out the seeds and the watery interior, leaving the fleshy walls. Cut the tomato flesh into medium-sized pieces and put it in a dish.
Step 3:

Combine the beans and tomato pieces, add a little vegetable oil (preferably extra-virgin olive oil), salt, and a bit of freshly ground black pepper. Mix well.
Step 4:

Cut the rye bread into small cubes and toast them in a dry skillet without oil until crisp. You can also dry the croutons in the oven. The main thing is that they turn crisp and lightly golden.
Step 5:

Combine the croutons with the tomato-and-bean mixture right before serving, so they don't get soggy ahead of time. Rinse the parsley, shake off the excess water, and chop it finely. You can add the herbs at any stage.

This lean tomato, crouton, and bean salad can be rounded out with juicy fresh cucumbers - just peel them to remove any firm "spots" from the finished dish, so the salad is fairly even in texture.