Tomato, Bean and Spinach Salad

Tomato, Bean and Spinach Salad Recipe - Vegan Food

| Servings: 4 |

Vegan diet

Introduction

This Tomato, Bean and Spinach Salad is a refreshing and nutritious dish that is perfect for a light lunch or as a side dish for dinner. The combination of fresh vegetables, beans, and a tangy dressing creates a flavorful and satisfying salad that is sure to please your taste buds.

History

This recipe is a modern twist on the classic Mediterranean salad, which typically includes tomatoes, cucumbers, onions, and olives. By adding white beans and spinach, this salad becomes heartier and more filling, making it a great option for a main course.

Ingredients

2 tbsp red wine vinegar
0.25 tsp ground black pepper
1 pinch of salt (using two fingers)
1 tbsp olive or vegetable oil
2 garlic cloves, minced
4 cups spinach, torn into bite-sized pieces
2 cups tomatoes, chopped
0.5 cup red or yellow onion, chopped
1 tsp fresh rosemary, chopped
Two 15.5 oz (439 g) cans cannellini beans or other type of white beans, drained and rinsed

How to prepare

1. Prepare the dressing: Combine the vinegar, black pepper, salt, oil, and garlic in an airtight container. Seal the container and shake well to combine.
2. In a large serving bowl, combine the remaining ingredients. Add the dressing and toss until all ingredients are evenly coated. Serve immediately.

Variations

Add feta cheese or olives for a Mediterranean twist.
Substitute the white beans with chickpeas or black beans for a different flavor.
Use balsamic vinegar instead of red wine vinegar for a sweeter dressing.

Notes

Cook Time:
Serves: 4

Cooking Tips & Tricks

Be sure to tear the spinach into bite-sized pieces to ensure that each bite is easy to eat.

- For a more intense flavor, let the salad sit in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.

- Feel free to customize this salad by adding other vegetables or herbs that you enjoy.

Serving Suggestions

This salad can be served on its own as a light meal, or paired with grilled chicken or fish for a more substantial dinner. It also makes a great side dish for a barbecue or picnic.

Cooking Techniques

This recipe requires minimal cooking, making it a quick and easy option for a healthy meal. Simply combine the ingredients and toss with the dressing for a delicious salad.

Ingredient Substitutions

Feel free to customize this salad by adding or substituting any vegetables or herbs that you enjoy. You can also use different types of beans or vinegar to suit your taste preferences.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to toss with the dressing right before serving to keep the vegetables crisp.

Presentation Ideas

Serve this salad in a large bowl or on individual plates, garnished with fresh herbs or a sprinkle of Parmesan cheese for a beautiful presentation.

Pairing Recommendations

This salad pairs well with grilled meats, seafood, or a crusty bread for a complete and satisfying meal. It also goes well with a glass of white wine or a refreshing iced tea.

Storage and Reheating Instructions

Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, simply let the salad come to room temperature or enjoy it cold.

Nutrition Information

Calories per serving

Each serving of this salad contains approximately 250 calories, making it a light and healthy option for a meal.

Carbohydrates

This salad is a great source of carbohydrates, with the white beans and vegetables providing a good amount of fiber and energy. Each serving contains approximately 30 grams of carbohydrates.

Fats

The vegetable oil in the dressing adds a small amount of healthy fats to this salad. Each serving contains about 5 grams of fat.

Proteins

The white beans in this salad are a great source of protein, providing about 10 grams per serving. This makes it a satisfying and filling dish.

Vitamins and minerals

This salad is packed with vitamins and minerals, including vitamin C from the tomatoes, vitamin A from the spinach, and iron from the beans. It is a nutritious and wholesome meal option.

Alergens

This recipe contains no common allergens, making it suitable for most dietary restrictions.

Summary

Overall, this Tomato, Bean and Spinach Salad is a nutritious and balanced meal option that is rich in carbohydrates, proteins, vitamins, and minerals. It is a healthy and delicious choice for a light lunch or dinner.

Summary

This Tomato, Bean and Spinach Salad is a delicious and nutritious dish that is perfect for a light lunch or dinner. Packed with fresh vegetables, beans, and a tangy dressing, this salad is a healthy and satisfying option for any meal. Enjoy!

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Tomato, Bean and Spinach Salad. It was a warm summer day, much like today, and I was meandering through the bustling farmers market in search of fresh ingredients for dinner. As I perused the vibrant stalls filled with ripe tomatoes, crisp beans, and leafy spinach, my eyes caught sight of a small handwritten sign that read "Grandma's Famous Salad Recipe." Intrigued, I made my way over to the booth where an elderly woman with twinkling eyes greeted me warmly.

"Hello, dearie! Would you like to try a sample of my Tomato, Bean and Spinach Salad?" she asked, her voice filled with a hint of mischief.

I nodded eagerly, as I had always been a fan of fresh and healthy salads. The first bite was a revelation. The juicy tomatoes, tender beans, and crunchy spinach were perfectly complemented by a tangy vinaigrette dressing that danced on my taste buds. I immediately asked the woman for the recipe, but she simply chuckled and said, "Oh, dearie, this recipe is a family secret. But I can show you how to make it if you'd like."

And so, under the shade of a sprawling oak tree, the woman – who introduced herself as Grandma Martha – patiently guided me through the process of making her famous salad. She explained how the combination of fresh ingredients and simple dressing was the key to its deliciousness. As she chopped, sliced, and tossed with practiced ease, I listened intently, soaking up every tip and trick she shared.

After we finished making the salad, Grandma Martha handed me a small slip of paper with the recipe written in neat cursive. I thanked her profusely and promised to cherish the recipe forever. Little did I know at the time just how much that promise would shape my love for cooking.

Over the years, I have made Grandma Martha's Tomato, Bean and Spinach Salad countless times – for family gatherings, potlucks, and quiet dinners at home. Each time, I am transported back to that warm summer day at the farmers market, where I first discovered the magical combination of flavors and textures that make this salad truly special.

As I reflect on the memories and moments that have shaped my culinary journey, I realize that Grandma Martha's recipe is more than just a salad – it is a reminder of the power of food to bring people together, to create lasting connections, and to nourish both body and soul.

And so, as I stand in my kitchen, chopping tomatoes, slicing beans, and tossing spinach, I can't help but feel grateful for the serendipitous encounter that led me to this recipe. It may have started with a simple stroll through the farmers market, but it has blossomed into a lifelong passion for cooking and sharing delicious meals with loved ones.

So, here's to Grandma Martha and her Tomato, Bean and Spinach Salad – a recipe that will always hold a special place in my heart and on my table. And who knows, perhaps one day I will pass it down to a curious soul in search of a delicious salad recipe, just as Grandma Martha did for me all those years ago.