Empedrat of white beans
'Empedrat' is a very refreshing legume salad. This time we have made it the most popular way, with white beans, but it can also be made with other legumes such as chickpeas and lentils.
This dish is very easy to make, is ready in a matter of minutes and is perfect for when we want to take our lunch to the mountains, the beach or on an outing, or simply to eat at work.
It is a very healthy and complete salad, ideal for when we want to eat well but don't have much time to cook or simply don't really feel like it.
What stands out about its flavour is the wonderful contrast between the mildness of the beans and the burst of notes from the vegetables, so vibrant and eye-catching both in taste and appearance.
Nutritionally, this legume salad is very rich in antioxidants, fibre, flavonoids, protein, complex carbohydrates (slowly absorbed and long-lasting), omega-3, 6 and 9 fatty acids; beta-carotene, lycopene, allicin, alliin, vitamins C, E, K and B-group vitamins (B1, B2, B3, B6, B7 and B9 or folic acid), sulphur, calcium, phosphorus, iron, magnesium, manganese, potassium, selenium, sodium, iodine, zinc and, in smaller amounts, 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.