Empedrat of white beans
The 'empedrat' is a very refreshing legume salad that, although this time we have made it in the most popular way, which is with white beans, it can also be made with other legumes such as chickpeas and lentils.
This dish is very easy to make, it is ready in a matter of minutes and it is perfect for when we want to take food to the mountains, to the beach or on a hike, or simply to eat at work.
It is a very healthy and complete salad, ideal for when we want to eat well but we do not have a lot of time to cook or, simply, we do not particularly feel like cooking.
Its flavor stands out for the wonderful contrast between the mildness of the beans and the burst of flavors from the vegetables, as vibrant and striking on the palate as they are to the eye.
At the nutritional level, this is a legume salad rich in antioxidants , fiber , flavonoids , proteins , complex carbohydrates (slow absorption and long duration), omega 3 , 6 and 9 fatty acids ; beta carotene , lycopene , allicin , alliin , vitamins C , E , K and group B ( B1 , B2 , B3 , B6 , B7 and B9 or folic acid ), sulfur , calcium , phosphorus , iron , magnesium , manganese , potassium , selenium , sodium , iodine , zinc and, to a lesser extent, copper .
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Notes
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- Step 1We put the drained beans in a large bowl.
- Step 2Wash the peppers and remove the seeds, cut them into small pieces and throw them into the bowl where we have the beans.
- Step 3We also cut the onion and add it to the bowl.
- Step 4We remove the skin and seeds from the tomatoes, we also cut them small and we toss them into the bowl with the rest of the ingredients.
- Step 5Drain the corn, split the olives in half and add everything to the bowl.
- Step 6Dress the salad with the oil, salt, ground pepper and vinegar, carefully stir all the ingredients so that the flavors mix well and serve.