Haitian Bean Salad

Haitian Bean Salad Recipe - A Taste of Haiti in Your Kitchen

Region / culture: Haiti | Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

Haitian Bean Salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for a main meal. This salad is packed with protein and fiber, making it a healthy and satisfying option for vegetarians and meat-eaters alike.

History

Haitian Bean Salad is a traditional dish in Haitian cuisine, known for its simple yet flavorful ingredients. Beans are a staple in Haitian cooking, as they are a great source of protein and are readily available in the country. This salad is often served at family gatherings and special occasions, as it is easy to prepare and can be made in advance.

Ingredients

4 tbsp olive oil
1 - 2 cup cooked kidney beans
1 large onion, thinly sliced
1 hard-boiled egg, chopped
salt and freshly ground pepper (to taste)
1 lb (454 g) green beans, halved, cooked and cooled
parmesan cheese, grated (or substitute swiss)
1 clove garlic, finely chopped or pressed

How to prepare

Place the green beans and kidney beans in a large bowl.
Combine the olive oil, onion, garlic, parsley, salt, and pepper.
Pour the mixture over the beans and mix lightly. Cover and chill in the refrigerator.
Serve on a bed of lettuce and sprinkle with chopped egg and cheese.

Variations

Add diced tomatoes or bell peppers for extra color and flavor.
Mix in some cooked quinoa or couscous for added texture and protein.
Top the salad with avocado slices or toasted nuts for a creamy and crunchy contrast.

Cooking Tips & Tricks

Be sure to cook the green beans until they are tender but still slightly crisp. Overcooked green beans can become mushy and lose their vibrant color.

- For added flavor, you can sauté the onions and garlic in a little olive oil before adding them to the salad.

- Feel free to customize this salad with your favorite herbs and spices, such as cilantro, cumin, or paprika.

Serving Suggestions

Haitian Bean Salad can be served on its own as a light lunch, or as a side dish for grilled chicken or fish. You can also enjoy this salad with a slice of crusty bread or a side of rice for a more filling meal.

Cooking Techniques

Be sure to cook the green beans until they are tender but still slightly crisp. Overcooked green beans can become mushy and lose their vibrant color.

- To save time, you can use canned kidney beans instead of cooking them from scratch. Just be sure to rinse and drain the beans before adding them to the salad.

Ingredient Substitutions

If you don't have kidney beans, you can use black beans or chickpeas instead.

- Feel free to use any type of cheese you prefer, such as feta or goat cheese.

- You can substitute the olive oil with avocado oil or coconut oil for a different flavor profile.

Make Ahead Tips

Haitian Bean Salad can be made in advance and stored in the refrigerator for up to 3 days. The flavors will continue to develop over time, making this salad a great option for meal prep or for a quick and easy lunch option.

Presentation Ideas

Serve Haitian Bean Salad on a bed of lettuce or mixed greens for a colorful and appetizing presentation. You can also garnish the salad with fresh herbs, such as parsley or cilantro, for a pop of color and flavor.

Pairing Recommendations

This salad pairs well with grilled meats, such as chicken or pork, as well as with seafood dishes, such as shrimp or fish. You can also enjoy this salad with a glass of white wine or a refreshing iced tea for a light and satisfying meal.

Storage and Reheating Instructions

Store any leftover Haitian Bean Salad in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for 1-2 minutes or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

One serving of Haitian Bean Salad contains approximately 250 calories. This salad is a light and nutritious option that is perfect for a healthy lunch or as a side dish for dinner.

Carbohydrates

Haitian Bean Salad is a great source of carbohydrates, thanks to the kidney beans and green beans. Carbohydrates are an important source of energy for the body, and this salad provides a healthy dose of complex carbohydrates that will keep you feeling full and satisfied.

Fats

The olive oil in this salad provides healthy fats that are essential for overall health. Olive oil is rich in monounsaturated fats, which can help reduce inflammation and improve heart health. The fats in this salad are also important for absorbing fat-soluble vitamins, such as vitamin A and vitamin E.

Proteins

Beans are a fantastic source of plant-based protein, making this salad a great option for vegetarians and vegans. Protein is essential for building and repairing tissues in the body, and this salad provides a healthy dose of protein to keep you feeling strong and energized.

Vitamins and minerals

Haitian Bean Salad is packed with vitamins and minerals, thanks to the variety of ingredients used. Green beans are a great source of vitamin C, vitamin K, and folate, while kidney beans are rich in iron, magnesium, and potassium. This salad provides a wide range of essential nutrients that are important for overall health and well-being.

Alergens

This recipe contains eggs and cheese, which may be allergens for some individuals. If you have allergies to these ingredients, you can easily omit them from the recipe or substitute them with a suitable alternative.

Summary

Haitian Bean Salad is a nutritious and delicious dish that is packed with protein, fiber, and essential vitamins and minerals. This salad is a great option for vegetarians and meat-eaters alike, and can be enjoyed as a light lunch or as a side dish for a main meal.

Summary

Haitian Bean Salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for a main meal. This salad is packed with protein, fiber, vitamins, and minerals, making it a healthy and satisfying option for vegetarians and meat-eaters alike. Enjoy this flavorful and colorful salad as a refreshing and nourishing meal that is sure to please your taste buds.

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy one. I still remember the warm sun shining down on me as I sat in a bustling marketplace in Port-au-Prince, Haiti. The vibrant colors of the market stalls and the enticing smells of the food being cooked all around me filled me with a sense of excitement and wonder.

I had always been fascinated by the rich and diverse cuisine of Haiti, and on that day I was determined to learn as much as I could about the traditional dishes that were being prepared by the local vendors. As I wandered through the market, I came across a small stand where a kind old woman was selling her homemade bean salad.

The sight of the colorful beans mixed with fragrant herbs and spices immediately caught my attention, and I knew that I had to try it. I approached the woman and asked her about the ingredients and the process of making the salad. She smiled warmly and began to tell me about the history of the dish and how it was a staple in Haitian households.

She explained that the salad was made with black beans, red kidney beans, and white cannellini beans, mixed with diced bell peppers, onions, and a tangy vinaigrette dressing. She also shared with me the secret ingredient that gave the salad its unique flavor – a hint of fresh lime juice that added a refreshing zing to the dish.

Intrigued by the woman's story and eager to learn more, I asked her if she would be willing to teach me how to make the salad. To my delight, she agreed and invited me to her home the following day to observe and learn from her.

The next morning, I made my way to the woman's humble home, where she welcomed me with open arms and a warm smile. She showed me the process of preparing the beans, soaking them overnight and then cooking them until they were tender and flavorful. She then demonstrated how to chop the vegetables and mix them together with the beans to create the perfect balance of textures and flavors.

As we worked together in the kitchen, the woman shared with me stories of her own childhood and how she had learned to cook from her mother and grandmother. She told me about the importance of passing down recipes from generation to generation, preserving the culinary traditions that were an integral part of Haiti's culture.

After several hours of cooking and chatting, the bean salad was finally ready. The woman spooned some into a bowl and handed it to me with a smile. I took a bite and was immediately transported back to that bustling marketplace in Port-au-Prince, where I had first tasted the dish that had captured my heart.

The flavors of the beans, the crunch of the vegetables, and the tangy dressing all came together in perfect harmony, creating a dish that was both comforting and exotic. I knew that I had discovered something truly special, and I was grateful to the woman for sharing her knowledge and passion with me.

Since that day, Haitian bean salad has become a beloved recipe in my own kitchen. I have shared it with friends and family, passing on the tradition that was handed down to me by the kind old woman in the marketplace. Every time I make the salad, I am reminded of that sunny day in Haiti and the joy of discovering a new recipe that has brought so much happiness and flavor into my life.