MEDITERRANEAN BEANS & LEGUMES
Recipes in this Video
Lentil salad has roots in Mediterranean cuisine, where lentils are a staple due to their nutritional value and versatility. Traditionally enjoyed as a healthy dish, it symbolizes sustenance and community. Today, variations abound globally, with many adding unique local ingredients, making it a favorite for health-conscious eaters everywhere.
Ingredients
- ●lentils
- ●cucumber
- ●cherry tomatoes
- ●red onion
- ●bell pepper
- ●parsley
- ●olive oil
- ●lemon juice
- ●garlic
- ●salt
- ●pepper
- ●feta cheese
- ●avocado
- ●spinach
- ●carrot
- ●red wine vinegar
Instructions
- 1Rinse lentils under cold water until clear.
- 2Boil lentils in a pot with water until tender, about 20-25 minutes.
- 3Drain lentils and let cool to room temperature.
- 4Chop cucumber, cherry tomatoes, red onion, and bell pepper into small pieces.
- 5Finely chop parsley and set aside.
- 6In a large bowl, combine cooled lentils, chopped vegetables, and parsley.
- 7In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- 8Pour dressing over the salad and gently toss to combine.
- 9Crumble feta cheese over the top of the salad.
- 10Slice avocado and arrange on top of the salad.
- 11Serve chilled or at room temperature.
Ingredient Alternatives
feta cheese
Healthier: tofu
Cheaper: cottage cheese
Tofu provides a vegan option while cottage cheese is more affordable.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers similar health benefits, while canola is budget-friendly.
red wine vinegar
Healthier: apple cider vinegar
Cheaper: white vinegar
Apple cider vinegar adds flavor with potential health benefits.
garlic
Healthier: garlic powder
Cheaper: onion powder
Garlic powder is a convenient substitute, while onion powder is often cheaper.
Techniques
Equipment
Also Known As
Chickpea salad is a popular dish in Mediterranean cuisine, celebrated for its refreshing flavors and nutritious ingredients. It is often served as a side dish or light meal, especially during warm weather. The dish showcases the versatility of chickpeas, which are a staple in many cultures, and can be customized with various vegetables and dressings. This salad is not only easy to prepare but also provides a healthy option for gatherings and everyday meals.
Ingredients
- ●canned chickpeas
- ●cucumber
- ●tomato
- ●red onion
- ●bell pepper
- ●parsley
- ●olive oil
- ●lemon juice
- ●salt
- ●pepper
Instructions
- 1Rinse and drain the canned chickpeas.
- 2Chop the cucumber, tomato, red onion, and bell pepper into small pieces.
- 3Finely chop the parsley and add it to the bowl.
- 4In a large bowl, combine the chickpeas and chopped vegetables.
- 5Drizzle olive oil and lemon juice over the salad.
- 6Season with salt and pepper to taste.
- 7Toss everything together until well mixed.
- 8Let the salad sit for a few minutes to allow flavors to meld.
- 9Serve chilled or at room temperature.
Ingredient Alternatives
canned chickpeas
Healthier: dried chickpeas
Cheaper: canned beans
Dried chickpeas are more nutritious; canned beans are often cheaper.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil has a higher smoke point; vegetable oil is usually less expensive.
Techniques
Equipment
Also Known As
Ingredients
- ●2 cups giant white beans (soaked overnight)
- ●1 large onion, chopped
- ●3 cloves garlic, minced
- ●2 carrots, diced
- ●2 celery stalks, diced
- ●1 can (14 oz) diced tomatoes
- ●4 cups vegetable broth
- ●2 tsp dried thyme
- ●1 tsp smoked paprika
- ●1/2 tsp black pepper
- ●1/2 tsp salt
- ●2 tbsp olive oil
- ●1 bay leaf
- ●Fresh parsley for garnish
Instructions
- 1In a large pot, heat olive oil over medium heat.
- 2Add the chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in the minced garlic, diced carrots, and celery; cook for another 5 minutes.
- 4Add the soaked giant beans, diced tomatoes, vegetable broth, thyme, smoked paprika, black pepper, salt, and bay leaf to the pot.
- 5Bring the mixture to a boil, then reduce heat to low and cover.
- 6Let the stew simmer for about 1.5 to 2 hours, or until the beans are tender.
- 7Stir occasionally and add more broth or water if needed to keep the beans submerged.
- 8Once the beans are tender, remove the bay leaf and adjust seasoning if necessary.
- 9Serve hot, garnished with fresh parsley.
Equipment
Hummus, with roots in the Levant region, has been a staple of Middle Eastern cuisine for centuries. Traditionally served as a dip or spread, it embodies the region's love for legumes and simple, wholesome ingredients. Today, hummus has gained global popularity, with countless variations and flavors appearing in restaurants and homes around the world.
Ingredients
- ●chickpeas
- ●tahini
- ●garlic
- ●lemon juice
- ●olive oil
- ●cumin
- ●salt
- ●water
- ●paprika
- ●parsley
Instructions
- 1Drain and rinse chickpeas under cold water.
- 2Combine chickpeas, tahini, garlic, lemon juice, and cumin in a food processor.
- 3Blend until smooth, scraping down the sides as needed.
- 4Slowly add olive oil while blending until fully incorporated.
- 5Adjust consistency with water, blending until creamy.
- 6Season with salt to taste and blend again.
- 7Transfer hummus to a serving bowl.
- 8Drizzle with olive oil and sprinkle paprika and parsley on top.
Ingredient Alternatives
tahini
Healthier: sunflower seed butter
Cheaper: peanut butter
Sunflower seed butter is nut-free and often more affordable.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil offers similar health benefits with a neutral flavor.
garlic
Healthier: garlic powder
Cheaper: onion powder
Garlic powder provides flavor without the expense of fresh garlic.
lemon juice
Healthier: lime juice
Cheaper: vinegar
Lime juice adds a zesty flavor, while vinegar is often more cost-effective.
Techniques
Equipment
Also Known As
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