Transport your taste buds to a sunny Spanish tapas bar with this incredible Ensalada de Alubias! This isn’t just any bean salad; it’s a vibrant, satisfying dish packed with protein, fresh vegetables, and a zesty vinaigrette that ties everything together. It’s the perfect make-ahead lunch, a stunning side for a potluck, or a light yet hearty main course. Simple to prepare but complex in flavor, this salad is a celebration of fresh, wholesome ingredients.
Ingredients
• 1 cup / 200g dried white beans, such as cannellini or navy beans, washed
• 1 large onion
• 1 large green bell pepper
• 2 ripe, juicy tomatoes
• 2 large hard-boiled eggs
• 10 cured black olives, pitted
• 3 tablespoons / 45 ml extra virgin olive oil
• 5 tablespoons / 75 ml red wine vinegar
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 clove garlic, minced, optional
Instructions
1. Cook the beans: Place the washed dried beans in a large pot and cover with several inches of water. Bring to a boil, then reduce the heat to a gentle simmer. Cook for about 1 to 1.5 hours, or until the beans are tender but still hold their shape. Add salt in the last 15 minutes of cooking. Drain thoroughly and set aside to cool.
2. Prepare the vegetables: While the beans cook, peel the onion and chop it into 1-inch pieces. Blanch the onion pieces in boiling water for 2-3 minutes to soften their bite, then drain and cool. Meanwhile, place the bell pepper under a hot broiler, turning frequently until the skin is blistered and charred all over. Transfer the pepper to a bowl and cover it to steam for 10 minutes. Once cool enough to handle, peel away the skin, remove the seeds, and chop the flesh into 1-inch squares.
3. Chop the remaining : Cut the ripe tomatoes into thin wedges. Halve the hard-boiled eggs and then slice them. Roughly chop the pitted black olives.
4. Assemble the salad: In a large serving bowl, combine the cooled beans, blanched onion, roasted bell pepper, tomato wedges, sliced eggs, and chopped olives.
5. Dress and season: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, and optional minced garlic. Pour the dressing over the salad. Season generously with salt and pepper and toss gently to combine everything without breaking up the eggs too much.
6. Chill and serve: For the best flavor, let the salad chill in the refrigerator for at least 30 minutes. Taste and adjust the seasoning one last time before serving. This salad is wonderful served cold as a tapa, a light lunch, or a side dish.
Nutritional Information
• Nutritional Highlights
• Excellent source of plant-based protein and dietary fiber from the beans, promoting fullness and digestive health.
• Rich in healthy monounsaturated fats from the extra virgin olive oil and olives.
• Packed with vitamins and antioxidants from the fresh tomatoes, bell pepper, and onion.
• A well-balanced, gluten-free meal that is both satisfying and nourishing.
Pro Tips
• for the Perfect Salad
• For a quick weeknight version, use two 15-ounce cans of white beans. Just be sure to rinse and drain them well before using.
• This salad tastes even better the next day! Make it ahead of time and let it marinate in the fridge overnight for the flavors to deepen.
• Don’t be afraid to customize! Add a handful of chopped fresh parsley, a sprinkle of smoked paprika, or some crumbled feta cheese for a different twist.
• For a sweeter, milder flavor, use a red or yellow bell pepper instead of green.
FAQ
Q: Is this Spanish bean salad a good source of vegetarian protein
A: Absolutely! The white beans are the star of this dish, providing an excellent source of plant-based protein and fiber. The addition of hard-boiled eggs further boosts the protein content, making it a hearty and satisfying meal that will keep you full and energized.
Q: How can I make this Ensalada de Alubias vegan
A: To make this recipe completely vegan, simply omit the hard-boiled eggs. The salad remains delicious and protein-rich from the beans alone. For extra texture and flavor, you could add some chickpeas, artichoke hearts, or a sprinkle of toasted almonds.
Q: How long can I store this vegetarian bean salad
A: This salad stores beautifully and the flavors meld and improve over time. Keep it in an airtight container in the refrigerator for up to 4 days. If you’ve included the eggs, it’s best to enjoy it within 3 days for optimal freshness.
Q: Can I use canned beans instead of dried for this recipe
A: Yes, for a much quicker version, you can use two 15-ounce cans of white beans like cannellini or navy beans. It’s a great time-saving shortcut. Just be sure to rinse and drain them thoroughly before adding them to the salad to remove excess sodium and starchy liquid.
