Have you ever thought about trying legume salads? Chickpeas, beans or even lentils are welcome in your summer recipes. From sweet and savory recipes to culinary preparations from other countries… discover 15 legume salad recipes.
Commonly called “pulses”, legumes are a family of plants whose fruits located in the pods are eaten. There are many varieties of legumes, including:
– Beans (white, red, etc.);
– Peas (split, chick);
-Beans ;
– Lentils (brown, black, blond, coral);
-Soy.
These foods are known for their richness in carbohydratesin fibers and their low glycemic index. Moreover, they do not contain no glutenand can therefore be consumed by people with allergies or intolerance.
How to cook these foods?
Pulses are sold in bulk or already cooked in the form of jars. The former can easily be kept for several years, preferably in glass containers. Depending on the variety, it is necessary to rehydrate them for several hours before cooking them.
The legumes in jars, on the other hand, are useful when you are short on time. Simply rinse them before using them in your hot or cold preparations. feel free to conserve water Chickpeas (also called Aquafaba), because it can replace egg white when whipped or whipped, to make vegan mousses or whipped creams.
To compose tasty recipes, combine legumes with the foods of your choice: raw or grilled vegetables, fruits, fish, meat or fresh cheese. Enhance the flavors of your salads with salad dressings, citrus sauces and many herbs. You will thus compose nutritious, satiating, crunchy and gourmet recipes.
Want to compose legume salads for your summer meals? Come discover our selection of 15 recipes.
Source :
Minister of Agriculture and Food Sovereignty, Legumes, a family of plants to rediscover
© Shutterstock / Ozgur Senergin
2/15 –
Lentil salad, grated carrot, red onion
Cook 400 g of lentils according to the instructions on their packaging. Peel and grate 2 carrots. Peel and chop 1 red onion. Rinse 100 g of young lettuce shoots. Prepare a vinaigrette with 2 tbsp. at s. olive oil, 2 tbsp. at s. walnut oil, 1 tbsp. c. of honey, the juice of ½ lime, salt and pepper. Combine the ingredients in a salad bowl. Crumble 100 g of goat’s cheese on top. Toss and serve with the vinaigrette.
© Shutterstock / Ozgur Senergin
3/15 –
Black bean and vegetable salad
Drain a 540 g can of black beans and 1 can of corn kernels. Rinse and dice 1 green pepper. Peel and slice 3 green onions. Mix the ingredients in a salad bowl. Add 2 tbsp. at s. of olive oil and 1 tbsp. at s. of balsamic vinegar. Sprinkle with a few coriander leaves. Mix again and serve.
© Shutterstock / hsunny
4/15 –
Lentil, quinoa and cream cheese salad
Cook 300g lentils and 100g quinoa according to package instructions. Peel and mince 1 red onion. Rinse 1 red bell pepper and remove its seeds and white filaments before dicing it into small cubes. Rinse 100 g of arugula. Prepare a vinaigrette with 3 . at s. olive oil, 2 tbsp. at s. lemon juice, 1 tbsp. c. mustard, salt and pepper. Combine the food in a salad bowl. Add 80 g of crumbled feta and some golden raisins. Toss and serve with the vinaigrette.
© Shutterstock / nblx
5/15 –
Chicken and red bean salad
Salt 2 chicken breast fillets before frying them for about 5 minutes per side. Then cut the meat into strips. Rinse 150 g of canned kidney beans. Cut 1 red bell pepper into strips. Peel and chop 1 onion. Rinse and wring out 2 handfuls of arugula. Combine the ingredients on plates. Add a drizzle of olive oil and wine vinegar. It is possible to add walnuts, olives cut into strips or coriander or parsley.
© Shutterstock / Irina Rostokina
6/15 –
Salad with white beans and tuna
Mix in a salad bowl 6 tbsp. at s. olive oil, 2 tbsp. at s. cider vinegar, 2 tbsp. at s. chopped flat-leaf parsley, a little salt and pepper. Drain and rinse a can of white beans. Drain 1 can of tuna of 400 g, and crumble the tuna with a fork. Peel and slice 1 red onion and 1 small spring onion. Add the ingredients to the salad bowl. Mix and refrigerate until serving.
© Shutterstock / Irina Rostokina
7/15 –
Lentil and beet salad
Cook 250 g of brown or green lentils. Dice 2 large already cooked beets. Slice a small bunch of pink radishes into thin strips. Peel and mince 1 red onion. Rinse and chop a few basil leaves. Combine the ingredients on plates. Crumble 100 g of feta. Serve the salad with a vinaigrette made up of 4 tbsp. at s. olive oil, 2 tbsp. at s. fine vinegar or the juice of 1 lemon, 1 tbsp. c. mustard, salt and pepper.
© Shutterstock / Chertamchu
8/15 –
Cauliflower and chickpea salad
Cut 200 g of cherry tomatoes in half and ½ a cucumber in cubes. Peel and mince 1 red onion. Drain and rinse a 125g can of chickpeas. Grate a small cauliflower (about 500 g). Wash and chop ½ bunch of mint, 1⁄2 bunch of parsley and ½ bunch of chervil. Mix the ingredients in a salad bowl. Pour 6 tbsp. at s. of olive oil and the juice of 1 lemon. Add 40 g of blanched and crushed almonds. Mix and refrigerate until serving. You can add a little crumbled feta if you like.
© Shutterstock / Tatjana Baibakova
9/15 –
Chickpea and asparagus salad
For 6 persons. Rinse and drain 250 g canned chickpeas. Mix them in a salad bowl with 1 tbsp. at s. olive oil, 1 tbsp. c. of cumin and 1 tbsp. c. of garlic in semolina. Then place the legumes on a baking sheet and cook for 15 minutes at 210°C. Rinse and cut off the hard part of 1 bunch of green asparagus. Slice them thinly lengthwise using a mandolin. Rinse and cut 1 bunch of pink radishes into strips. Prepare a vinaigrette with 3 tbsp. at s. of olive oil, the juice of a lemon, 1 minced shallot, 1 pressed garlic clove, salt and pepper. Mix all the ingredients (vinaigrette included) in a salad bowl and chill until ready to serve.
© Shutterstock / Svetlana Monyakova
10/15 –
Greek Chickpea Salad
Rinse and drain a 540 g can of chickpeas. Seed a cucumber and cut it into cubes. Peel and mince 1 red onion. Rinse and halve 12 cherry tomatoes. Slice 12 Kalamata olives into strips. Crumble 200 g of feta. Prepare a vinaigrette with 2 tbsp. at s. olive oil, 2 tbsp. at s. water, 1 tbsp. at s. lemon juice, 1 tbsp. at s. lemon zest, 1 tbsp. at s. mustard, 2 tbsp. at s. chopped mint, 2 tbsp. chopped parsley, 1 tbsp. c. cumin, salt and pepper. Combine ingredients in a bowl and drizzle with vinaigrette.
© Shutterstock / Chudo2307
11/15 –
White and red bean salad
Drain a can of white beans and a can of red beans. Peel and mince 1 red onion. Cut into small sections 1 stalk of celery. Slice a few radishes into thin strips. Prepare a vinaigrette with 3 tbsp. at s. olive oil, 2 tbsp. at s. sweet vinegar, 1 tbsp. at s. of honey, salt and pepper. Mix the ingredients in a salad bowl, sprinkle with a few parsley leaves and serve with the vinaigrette.
© Shutterstock / nelea33
12/15 –
White bean and tomato salad
Rinse 250 g of white beans already cooked. Wash and dice 3 tomatoes and 1 cucumber. Peel and chop 2 green onions. Crumble 200 g of feta. Mix the ingredients in a salad bowl. Serve the salad with a vinaigrette made up of 4 tbsp. at s. of olive oil, the juice of 1 lemon, 3 sprigs of thyme, salt and pepper.
© Shutterstock / nelea33
13/15 –
Red bean and mango salad
Rinse and drain 200 g of already cooked red beans. Dice 1 tomato, 1 avocado and 1 mango. Peel and mince 1 red onion. Pour into a salad bowl 2 tbsp. s. olive oil, 2 tbsp. at s. lime, salt, pepper, and parsley or mint. Add the other ingredients and mix. Refrigerate until service.
© Shutterstock / 5PH
14/15 –
Mexican red bean salad
Drain and rinse 440 g canned kidney beans and a small can of corn. Rinse and dice 1 large tomato and 1 red pepper. Peel and mince 1 red onion. Cut the flesh of 1 avocado into small dice. Mix the ingredients in a salad bowl. Serve with a vinaigrette made up of 3 tbsp. at s. olive oil, juice and zest of 1 lemon, 1 crushed garlic clove, 1 tbsp. c. mustard, salt and pepper.
© Shutterstock / Magdanatka
15/15 –
Chickpea salad with orange
Rinse and drain 1 can of 500 g of chickpeas. Remove the skin from 3 oranges and remove the quarters, collecting the juice. Pour 4 tbsp. at s. of olive oil in a salad bowl and add the chickpeas, oranges and a few chopped parsley leaves. You can also incorporate 1 diced cooked beetroot. Salt, pepper and mix.