Salad with beans and tomatoes

Very tasty and bright salad for fast days! The recipe is good because it is easy to prepare, the salad is quite nutritious and satisfying, thanks to the crackers and beans. Tomatoes add the necessary juiciness to the dish. You can take any bread for a salad, but a particularly delicious dish is obtained with crackers from rye bread. Black bread and tomatoes are perfectly combined. It is the crackers of black bread in tomato-oil salad juice that many people like the most and they are eaten first of all!

MariaS

Recipe author

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Composition / ingredients

Servings:

Tomatoes

300

Beans (boiled or canned)

170

Bread (preferably rye)

Vegetable oil (ideally olive)

1.5

Salt

to taste

Ground black pepper (preferably freshly ground)

to taste

Parsley

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 23 % 8 g

Fats 14 % 5 g

Carbohydrates 63 % 22 g

182 kcal

GI: 68 / 0 / 32

Step-by-step cooking

Cooking time: 20 min

Step 1:
To prepare a lean salad with beans, you will need any beans. With canned beans, you will need to drain the liquid, dry - soak overnight and boil until soft in salted water (the main thing is not to digest so that the beans do not fall apart). You will also need fresh tomatoes, salt, vegetable oil, black pepper, fresh parsley and some bread (since the salad is lean, then the bread should be lean), preferably rye.
Step 2:
Wash the tomatoes thoroughly, cut into quarters, carefully remove the seeds from the inside. We leave the fleshy partitions. Cut the resulting tomato meat into medium-sized pieces and put it in a plate.
Step 3:
Combine the beans and tomato slices, add a little vegetable oil (preferably extra virgin olive oil), salt and put a little freshly ground black pepper. Mix it up.
Step 4:
Cut rye bread into small cubes and fry them in a dry frying pan without oil until crispy. You can dry the crackers in the oven. The main thing is that they become crispy, slightly browned.
Step 5:
Combine the tomato-bean mixture with the crackers immediately before serving, so that the crackers do not get wet ahead of time. Rinse the parsley, shake off excess moisture and chop finely. You can add greens at any stage of salad preparation.

A lean salad of tomatoes and crackers with beans can be supplemented with juicy fresh cucumbers, just cut off the skin from them to remove possible dense "places" from the finished dish and the salad turned out to be relatively uniform in density.