avg —
Lenten salad with canned beans
Instructions
Take the cabbage (100 g), peel off the damaged outer leaves and remove the tough core. Shred it thinly into 2–3 mm strips with a sharp knife or a shredder – thin shredding soaks up the dressing quickly and turns soft. Put it into a deep bowl, sprinkle lightly with salt and knead with your hands for 1–2 minutes – the cabbage should release its juice and reduce in volume. This step is crucial: without kneading, the cabbage stays tough.
Wash a firm, ripe tomato, remove the stem and cut it into smallish pieces of 1.5–2 cm – large pieces will stand out in the salad, while pieces that are too small will get lost. Add to the cabbage. Choose a juicy, fleshy tomato with a thick skin – watery varieties release a lot of liquid and the salad will turn runny.
Tip the canned red beans (4 tbsp) into a colander and rinse them thoroughly under cold running water for 30–40 seconds – the brine from the can contains a lot of salt and sugar, which throw off the balance of flavour. Let the water drain off completely and transfer the beans to the cabbage and tomato. Add the pickled mushrooms (80 g), having first squeezed out the excess liquid – these are usually honey mushrooms or champignons.
Finely chop 2–3 stalks of green onion and add them to the salad for a bright colour and fresh aroma. Dress with 2–3 tbsp of good-quality extra virgin olive oil – this is what gives the dish its characteristic fruity flavour and Mediterranean character. If you like, season with freshly ground black pepper.
Mix all the ingredients well with two spoons, lifting from the bottom up – this keeps the salad airy and stops the ingredients from breaking. Taste for salt and add more if needed – the pickled mushrooms and beans already contain salt, so add it carefully.
The homemade lenten salad with canned beans is ready to serve! Transfer it to a nice serving plate and sprinkle with fresh herbs or sesame seeds for an appetising look. Serve straight after dressing – over time the cabbage releases its juice and the salad turns watery.
Tips
- 1
Knead the cabbage well with your hands and a pinch of salt – it will become softer, release its juice and soak up the dressing better. Without this step the cabbage stays tough and crunchy – not everyone likes that texture.
- 2
Be sure to rinse the beans under cold water – this makes the salad less salty and less watery. Tomato or other brine from the can changes the flavour of the dish for the worse.
- 3
Instead of pickled mushrooms you can use fresh fried champignons (150 g, fried in 1 tbsp of oil for 5–7 minutes until golden) or salted milk mushrooms. The homemade version with fried mushrooms gives a richer flavour.
- 4
For a more intense flavour, add a pinch of dried oregano, basil or herbes de Provence. The spices open up in the olive oil and reinforce the Mediterranean character of the salad.
FAQ
Can I use white beans for a lenten salad? +
Yes, white beans (for example, lima or cannellini) work very well – the flavour becomes more delicate and less "beany", while the texture stays just as firm. Red beans give a richer, nuttier taste and a bright colour, white beans are neutral and versatile. You can mix the two kinds (2 tbsp of each) for a pretty, colourful presentation. The main thing is to always rinse canned beans under water before using them.
How long does a lenten salad with beans keep? +
In the fridge without dressing (cabbage + beans + mushrooms + tomato) the salad keeps for up to 2 days. With an olive oil dressing – only for 1 day, but it is best eaten straight away, as the tomato releases a lot of juice and the salad turns watery. I recommend slicing all the ingredients in advance and storing them separately in a container, then dressing with olive oil right before serving. This is the freshest option.
What can I use instead of olive oil in a lenten salad? +
Any unrefined vegetable oil with a pronounced flavour: unrefined sunflower oil (gives a rich, nutty aroma), flaxseed oil (good for healthy eating, with a slight bitterness), pumpkin seed oil (sweetish, nutty) or sesame oil (an Eastern accent). For a lighter flavour, use refined odourless oil. You can also make a vinaigrette dressing: 2 tbsp of oil + 1 tsp of lemon juice + a pinch of sugar and salt – this gives a brighter option.
How can I make a lenten salad more filling? +
Add a boiled egg to the homemade salad (if the fast is not strict) or use chickpeas instead of red beans (100 g of cooked chickpeas give more protein and staying power). You can add 50 g of baked tofu in cubes or 2 tbsp of toasted sunflower or pumpkin seeds – they add a pleasant crunch and extra fats. For a warm version, pile the salad onto a toasted wholegrain slice with olive oil – you get a hearty, complete lunch of about 300 kcal.
- Comment
or post as a guest
Be the first to comment.
