Diet salad with chicken, beans and vegetables

Bean recipes

Bean salad with cilantro

Beans (you can use canned ones) – 250-300 g.
Onion – 70 g.
Cilantro – 1 bunch
Vinegar (only wine or apple vinegar will do) – 30 ml
Vegetable oil (sunflower, olive or sesame) – 50 ml

Boil the beans until tender (it is advisable to soak them beforehand with a pinch of soda for 8-9 hours) and let cool. To make the salad brighter and prettier, you can mix white and red beans (you must cook them separately).

Cut the onion into large half rings and pour boiling water for 2 minutes. Meanwhile, finely chop the cilantro. Mix the beans with herbs and blanched onions, add oil, wine vinegar, black pepper, salt and your favorite spices. Cover the salad and let it brew for 20-30 minutes.

Layered salad with mushrooms and beans

Large white beans (cooked or canned) – 1 cup
Petiole celery – 3 pcs.
Fresh champignons – 1 cup
Olives (pitted) – 1/2 cup
Parsley – 1/2 cup
Oil (olive or sesame) – 30-40 ml

Wash the mushrooms, dry them on a paper towel and chop them. If desired, they can be boiled, fried or baked until cooked, or they can be left raw. Cut the celery and coarsely chop the parsley. Place a layer of mushrooms in a salad bowl, then celery, beans and olives . Don't forget about salt and spices (black pepper, favorite herbs). Season with oil and sprinkle with parsley.

Salad with chicken, beans and crab sticks

Quite an unusual salad. The combination of chicken meat and crab sticks gives an original taste.

Salad composition:

chicken meat (breast)
beans
eggs
tomato
crab sticks
mayonnaise or sauce

How to cook and decorate - watch the video.

Lobio with mushrooms

Beans (red or black) – 1 cup
Champignons – 250 g.
Onion – 300 g.
Walnut – 50-70 g.
Garlic – 4 small cloves
Olive or sunflower oil

Soak a glass of beans in 3 glasses of salted water for 8-9 hours, rinse and boil until tender. Coarsely chop the champignons, heat 50 ml of oil in a frying pan and fry the mushrooms in small portions until an appetizing smell and a pleasant brown color appear. If necessary, add oil. Squeeze the garlic onto the still hot champignons and stir. Fry the onion in the remaining oil. Coarsely chop the walnuts with a knife and mix everything. Season with black pepper and salt.

Baked vegetables with beans

Beans – 500 g.
Onion – 350 g. (4-5 pcs.)
Carrots – 400 g (3-4 pieces)
Tomato (can be replaced with tomato paste) – 400 g.
Vegetable oil
Sugar – 1.5-2 tsp.

Cook the pre-soaked beans until half cooked. Coarsely chop the onion and fry it in a frying pan. Add carrots chopped on a coarse grater. Continue frying for another 4-6 minutes. Add finely chopped (grated) tomatoes or a quarter cup of tomato paste diluted with 1/2 cup water. Season with black pepper, salt and sugar. Simmer the vegetables under the lid, stirring occasionally with a spatula.

In a deep heat-resistant form, combine the already cooled beans with stewed vegetables. If the mixture is too dry, you can add half a cup of tomato juice. Cover the mold and place in the oven (required temperature – 200 °C) for 90 minutes. If necessary, the baking time can be increased by another 20 minutes. Serve the dish hot, or leave it in the oven until it cools completely, season with lemon juice and serve already cooled.

White beans stewed with meat

Beans (white, dry) – 2 cups
Chicken or beef – 250 – 300 g.
Onion – 150 g. (2 pcs.)
Tomatoes (can be replaced with 3 tbsp paste) – 250 g (2 pcs.)
Sweet pepper – 100 g. (1 pc.)
Sunflower oil (refined) – 60 ml

Pour the beans with salted water and leave for 7-9 hours, then rinse and boil until half cooked (send into boiling water and cook, stirring, for 30-35 minutes). Finely chop the onion and fry in hot oil, add the meat cut into small pieces (the size of a walnut), reduce the heat. Simmer until the liquid has completely evaporated.

Blanch the tomatoes and remove the skins. Grind with a grater or finely chop and add to the pan (can be replaced with paste diluted with 1/3 cup of water). Coarsely chop the pepper and also add to the meat. Add ground red pepper, salt, cover and simmer over low heat for 12-15 minutes.

Salad with chicken, beans and fresh cucumber

Despite the presence of meat in the composition, the salad turns out to be light and low-calorie.

For this dish you will need the following food set:

canned beans
fresh cucumber
chicken breast
lemon
sour cream
ground black pepper
salt
unrefined sunflower oil

To see how the ingredients come together to form a salad, watch the video.

Curd casserole with beans

Beans (necessarily white) – 1 cup
Cottage cheese (5% fat) – 200 g.
Egg – 2 pcs.
Kefir (yogurt) – 150 ml
Semolina – 60 g.
Salt – 1/2 tsp.
Vegetable oil or butter

Mix semolina with kefir and leave for 20 minutes. Beat the eggs with salt until smooth, and add to the grated (or simply mashed with a fork) cottage cheese. Add boiled beans and semolina with kefir, and mix well. Grease the baking dish with oil, sprinkle lightly with semolina and pour out the mixture. The casserole is cooked at 160 - 170 °C for an hour. The finished dish can be served with sour cream, unsweetened yogurt and even jam or condensed milk. The casserole retains its taste even when cold.

Cheese salad with beans

Beans (necessarily canned) – 1 jar
Hard cheese (Cheddar or other) – 1/2 cup
Onion – 70 g. (1 pc.)
Parsley – 0.5 bunch
Oil (preferably sesame, olive or unrefined sunflower) – 15 ml.
Juice of half a lemon

Cut the onion into quarters or half rings and pour boiling water for 2 minutes. This will help get rid of the overly strong odor. Grate the Cheddar on a coarse grater and chop the parsley with a knife. Mix the beans with blanched onions and your favorite seasonings, season with lemon juice and oil. Sprinkle a layer of grated cheese and herbs on top.

Pickled bean salad

Beans (preferably white) – 1 cup
Onion – 150 g. (2 pcs.)
Tomato paste (puree) – 1 tsp.
Parsley - 2-3 tbsp. l.
Vinegar (can be replaced with the juice of half a lemon) – 4 tbsp. l.
Ground paprika – 5 g.
Black pepper – 5-6 peas
Mustard – 15 g.
Sunflower oil – 50-60 ml

Soak the beans for 3-4 hours in water with a pinch of soda, rinse and set to cook. When the water boils, add bay leaf and chopped onion. Cook over medium-low heat for 90 minutes. At this time, chop the parsley and prepare the marinade: in a small container, mix lemon juice or vinegar with vegetable oil, mustard, tomato puree, pepper and salt. Pour the slightly warm white beans with the resulting mixture and put them in the refrigerator for 50-60 minutes. Before serving, sprinkle with parsley.

Now you know several simple recipes for cooking beans.

Greetings, friends! It's no secret that my blog brings together people who practice various diets or adhere to proper nutrition.

In general, those who watch their figure. Agree, you have often thought about a tasty and varied diet. Today I want to tell you how to prepare a diet salad with beans.

Of course, not alone. There will be a lot of proposed options. You choose what to prepare first, because a salad made from this product will delight you with its delicious taste, lightness and low calorie content.

Salad with chicken, beans and seaweed

The recipe is very simple, because there are very few ingredients. But the salad turns out tasty and nutritious.

To prepare it you need the following products:

Beans
Chicken fillet
Sea kale
Olive oil

The cooking process is shown in the video.

We know the taste of beans, we need vitamins

Beans are a legume that has many beneficial properties. It was brought to our country from South American countries, and is now grown on the Black Sea coast.

Beans have a rich vitamin and mineral composition. It contains large quantities of protein, fats, fiber, important micro- and macroelements - fluorine, iron, iodine, phosphorus, calcium, etc. In addition, it is rich in vitamins C, PP, E, B1, B6.

Benefit

Doctors classify beans as a dietary product due to the many beneficial substances included in their composition. It is necessary to eat beans for people with high blood pressure, atherosclerosis, and diseases of the cardiovascular system.

In addition, it can regulate and restore disrupted metabolic processes in the body. It also helps reduce blood glucose, since it contains arginine, which takes part in nitrogen exchange processes.

It is strictly forbidden to eat beans raw, as this can lead to poisoning.

Elderly people and those with a history of high stomach acidity, gastritis, ulcers, inflammation of the gallbladder wall and colon should not eat beans.

How to cook properly

Nutritionists advise people on diets to supplement their diet with red beans. The fact is that it contains more protein - 24 g per 100 g (by the way, white beans have 4 g less protein).

I don't see a huge difference between bean varieties. In my opinion, both are good in their own way.

So, the main point when preparing is the need to soak in water. It's better to soak overnight. This way it will swell well and will delight you with its delicate taste in the future.

By the way, there are sugar white beans that do not need to be soaked. After soaking, you need to boil it, drain it in a colander (to drain off excess liquid) and you can start preparing salads.

If you don’t want to bother with cooking beans, then you can buy a ready-made version canned in a jar. But this is worse because it may contain preservatives, excess salt, and harmful additives.

Delicious, healthy, simple

There is an opinion that many people do not like the true taste of beans. It seems to them either too bland or neutral.

Therefore, chefs recommend combining beans with foods that are rich in flavor. Next, I will list several simple and easy recipes that are suitable for both the holiday table and a quiet family lunch or dinner.

Salad “Mazurka”

1 tbsp. boiled red beans, canned corn - 1 can, 2 bell peppers, pickled cucumbers - 2 pcs., a handful of walnuts, garlic, green onions, unrefined olive oil - 1 tbsp.

Boil the beans. Open the corn and drain the liquid. Cut pickled cucumbers and peppers into cubes. Finely chop the walnuts. Squeeze the garlic through a press.

Finely chop the green onions. Mix all ingredients in a salad bowl and season with oil. There is no need to add salt, since cucumbers are already salty.

“Just a minute”

1 can of canned beans, 100 g of champignons, 3 boiled eggs, herbs, pepper, a pinch of salt, unrefined olive oil - 1 tbsp.

Stew the champignons in a frying pan for 5 minutes, cut the eggs into cubes, and chop the greens. Open the beans and remove excess liquid. Mix all ingredients, season with oil.

“With pepper”

Beans - 1 tbsp., onions - 1 pc., 2-3 cloves of garlic, chili pepper - to taste, herbs, olive oil - 1 tbsp., soy sauce - 1 tbsp.

Cook the beans. Cut the onion into half rings and simmer in a frying pan. Squeeze the garlic through a press, finely chop the herbs and chili pepper. Mix all ingredients, season with oil and soy sauce.

With green beans and egg

We need to take:

1 boiled egg, 50 g olives, 100 g cherry tomatoes, 1 red onion, 1 large potato tuber, frozen (or fresh) green beans - 150 g, olive oil - 1 tbsp, lettuce.

Boil the potatoes (or bake them in their skins), peel them. Simmer the beans in a frying pan for 8 minutes. Cut cherry tomatoes, eggs and olives in half.

Potatoes - into large pieces. Chop the onion into half rings. Cut lettuce leaves in half. Salt, pepper, add oil, stir.

With Chiken

If you still eat meat, take:

Beans - 1 tbsp., cucumber, chicken breast - 200 g, egg, crackers (from rye or whole grain bread), garlic - 1 clove, black pepper, mustard - 1 tbsp., soft cottage cheese - 100 g, greens for decoration .

Boil beans, drain excess liquid. Chicken breast, cucumber, egg cut into cubes. Let's prepare the dressing: squeeze the garlic through a press, add cottage cheese and mustard, stir.

Mix all ingredients in a salad bowl, add dressing, mix everything thoroughly. Decorate with greens.

Green beans with tuna

Required: canned tuna in its own juice - 1 can, 2 potatoes, 150 g frozen green beans, 1 tomato, 2 potatoes, herbs, salt, pepper, 1 tbsp olive oil.

Boil the potatoes (or bake them in their skins), peel them. Simmer green beans for 8 minutes. Drain the liquid from the can.

Cut the tuna, potatoes and tomatoes into large pieces. Finely chop the greens. Salt, pepper, mix all ingredients, season with oil.

Green bean salad recipes

Salad with canned green beans and onions

For the salad: 500 g canned green beans, 200 g onions, 75 ml vegetable oil, ground black pepper, salt.
Recipe: Cut the canned beans into pieces about 1 cm long, finely chop the onion. Combine products, salt, pepper, mix, season with vegetable oil.

Green bean salad with garlic

For the salad: 300 g of fresh green beans, 2 cloves of garlic, 50 ml of 3% vinegar.

Recipe: Peel the bean pods, cut into pieces about 1 cm long, boil in salted water, cool. Season with vinegar mixed with chopped garlic.

Green bean salad with mustard sauce

For the salad: 500 g fresh green beans, 50 ml olive oil, 30 ml lemon juice, 2 teaspoons mustard, 1/2 teaspoon salt, 1 tbsp. spoon of roasted sesame seeds.

Recipe: Pour a 2-3 cm layer of water into a thick-walled saucepan or deep frying pan and bring to a boil over high heat. Add beans and bring to a boil again. Reduce heat to low and simmer, uncovered, for 5-10 minutes until soft. Drain in a colander. To prepare the dressing, whisk olive oil, lemon juice, mustard and salt until smooth. Add hot beans to the dressing and mix thoroughly. Cool and just before serving, stir the beans with the toasted sesame seeds.

Green bean salad with soy sauce

For the salad: 300 g fresh green beans, salt, 4 tbsp. spoons of white sesame seeds, 2 teaspoons of sugar, 1 tbsp. spoon of soy sauce, 1 tbsp. spoon of vegetable broth or boiled water.

Recipe: Boil beans in boiling salted water for 2 minutes until soft. Drain the beans in a colander and place in a bowl of cold water for 1 minute to preserve the bright color of the beans. Drain the water, cut the beans into pieces 3-4 cm long. Place in the refrigerator for 5 minutes. To prepare the sauce, grind the sesame seeds in a mortar. Add sugar, soy sauce and broth. To stir thoroughly. Before serving, place the chilled beans in a bowl, add sauce and mix thoroughly.

Green bean salad with tomato sauce

For the salad: 500 g fresh green beans, 300 g tomatoes, 200 g onions, 75 ml vegetable oil, 2 cloves garlic, 25 g parsley, ground black pepper, sugar, salt.

Recipe: Remove fibers from green beans, rinse, cut the pods into 2-3 parts. Boil for 10 minutes in a small amount of water (in a glass). Peel the onion, grind it in a blender (you can put it through a meat grinder or chop it very finely), put it in hot vegetable oil. Add chopped tomatoes, sugar, a glass of boiling water, bring to a boil and keep on low heat for 10-15 minutes. Pour this mixture over the beans, add salt and pepper, finely chopped herbs, finely grated garlic and mix. Serve the salad chilled.

Green bean salad with nut butter

For the salad: 500 g of fresh green beans, 50 ml of vinegar with tarragon, salt and ground black pepper to taste, 50 ml of walnut oil, 1 tbsp. spoon of chives, 1/3 cup of pieces or halves of walnuts, fried and chopped. Recipe: Boil whole bean pods in salted water for 4 minutes (until half cooked). Rinse under cold water. Drain in a colander. Dry. Place bean pods on a large round platter in rays, starting from the center. Whisk vinegar, salt and pepper in a small bowl. Beat the butter into the mixture and then stir in the finely chopped chives. Pour this dressing over the beans and sprinkle with walnuts. Let soak at room temperature and serve.

Salad of canned green beans and tomatoes

For the salad: 500 g canned green beans, 300 g tomatoes, 50 ml vegetable oil, parsley or dill, salt.

Recipe: Cut the canned beans into pieces 2-3 cm long, cut the tomatoes into thin slices, and cut the onion into half rings. Mix all products, add salt and season with vegetable oil. Sprinkle the salad with parsley or dill.

Green and white bean salad with tomatoes

For the salad: 300 g fresh green beans, 50 ml olive oil, 100 g onions, 2 cups boiled white beans, 300 g tomatoes, 50 g pitted olives, 3 tbsp. tablespoons coarsely chopped fresh basil or oregano, 1-2 tbsp. spoons of strained lemon juice, salt and ground black pepper - to taste.

Recipe: Pour water into a large saucepan, add salt and bring to a boil. Cut bean pods into halves. Place green beans in a saucepan and cook uncovered over high heat for 5 minutes (until half cooked). Drain in a colander and rinse well with cold water. Cut the onion into thin half rings. In a small frying pan, heat 2 tbsp. spoons of butter. Place the onion in the oil and sauté over medium heat, stirring frequently, until soft. The onion should not be browned. Cut the tomatoes into cubes. Cut the olives into halves. Finely chop the basil. Mix prepared products. Whisk lemon juice with remaining olive oil, salt and pepper. Pour the dressing over the salad and toss gently. Serve the salad at room temperature.

Green bean salad with tomatoes and cucumbers

For the salad: 300 g of fresh green beans, 100 g of tomatoes, 100 g of cucumbers, 100 g of onions, 75 ml of vegetable oil, 30 ml of 3% vinegar, 1 teaspoon of mustard, ground red pepper, salt.

Recipe: Boil green beans in salted water, cool, cut into pieces 2 cm long, add salt. Cut tomatoes and cucumbers into slices, onions into half rings. Combine all products. Mix vegetable oil, vinegar, mustard, ground pepper and season the salad with this mixture.

Green bean salad with tomatoes, potatoes and sweet peppers

For the salad: 300 g green beans, 50 g onions, 100 g tomatoes, 150 g potatoes, 100 g sweet bell pepper, 50 ml vegetable oil, 50 g celery and dill, salt.

Recipe: Wash green beans and cut into small pieces. Boil in salted water until tender, drain in a colander and drain. Finely chop the onion and herbs. Cut the tomatoes into thin slices, sweet peppers into strips. Cut the boiled potatoes into cubes. Mix all the products, place in a thick-walled or fireproof container and heat over low heat for 10 minutes. Season the salad with vegetable oil. Place the prepared salad in a salad bowl. Serve hot.

Green bean salad with roasted sweet peppers

For the salad: 500 g fresh green beans, 50 ml vegetable oil for sauce, 30 ml vegetable oil for frying, 300 g sweet pepper, 50 ml wine vinegar, 1 teaspoon mustard, 1 teaspoon sugar, 50 ml dry red wine, ground red or black pepper, salt.

Recipe: Peel the bean pods, cut into 2-3 parts, boil in salted water. Cut the sweet pepper into strips, quickly fry in oil, mix with bean pods. Mix 50 ml of vegetable oil with vinegar, sugar, mustard, pepper and wine. Season the dish with the prepared sauce.

Green bean salad with sweet pepper

For the salad: 300 g fresh green beans, 100 g red sweet pepper, 25% green onions, 1 pickled chili pepper without seeds, 1 head of lettuce, olives and black olives for decoration, 50 ml red wine vinegar, 100 ml olive oil, salt and ground black pepper.

Recipe: Peel the bean pods, cut into 2-3 parts, boil in salted water. Mix boiled green beans, diced bell peppers, chopped green onions and finely chopped chili in a salad bowl. To prepare the dressing, pour red wine vinegar into a bowl or jar. Add salt and ground black pepper to taste, and then gradually beat in the olive oil. Pour the prepared dressing over the vegetables and stir lightly and gently. Line the dish with lettuce leaves and place the salad on top. Garnish with olives and olives.

Green bean salad with carrots

For the salad: 500 g fresh green beans, 300 g carrots, 3 tbsp. spoons of apple or rice vinegar, 1 teaspoon of sugar, 30 ml of vegetable oil, salt and ground black pepper - to taste, 2 tbsp. spoons of finely chopped parsley.

Recipe: Cut the carrots into long (4-5 cm) thin strips. Bring salted water to a boil in a large saucepan. Place carrots and green beans, cut into pieces 4-5 cm long, into the water. Cook over high heat without a lid for 5-7 minutes. Drain in a colander, rinse with cold water and dry. Transfer to a bowl. Add sugar, salt and pepper, pour over vinegar and vegetable oil. Sprinkle with parsley before serving.

Green bean salad with potatoes and carrots

For the salad: 300 g green beans, 200 g potatoes, 100 g carrots, 50 ml vegetable oil, 50 ml 3% vinegar, 1 teaspoon sugar, 30 ml soy sauce, coriander or parsley.

Recipe: Boil potatoes in their skins, peel and cut into cubes. Boil the beans in salted water for 5-7 minutes. Cut the carrots into circles, add salt and simmer in a small amount of water for 8-10 minutes. Place the beans and carrots in a colander and cool. Mix all products. Mix soy sauce with vinegar and sugar. Pour this mixture over the food and place in the refrigerator for 1 hour. Then place in a salad bowl and pour over vegetable oil. Sprinkle the salad with finely chopped herbs.

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What to remember

Legumes are actively used in a healthy diet; they can replace meat (due to their high protein content).

Dietary bean dishes can be eaten every day for both lunch and dinner. However, always be mindful of the serving size. It should not exceed 250 g.

If you have any gastrointestinal diseases, then it is better to temporarily avoid beans in your diet.

This is where I end. See you soon, friends! Don't forget to subscribe to blog updates.

A diet salad made from canned beans can be delicious! Beans are an excellent product for those who watch their figure. The nutritional value of beans, along with their low calorie content, makes a salad with beans and celery indispensable not only for weight loss, but also after operations and illnesses. And even during the strictest periods of fasting, dishes made from it will help you from being overwhelmed by deliciousness.

Description of preparation:

A simple green bean salad recipe helps out in those moments when you don’t have the energy or time to prepare something more substantial, but you still want to eat a satisfying and tasty meal.
In this case, green bean salad is the ideal dish. It is prepared quickly and, in fact, from only two ingredients, it turns out tasty and, most importantly, satisfying. A good option for a quick lunch or dinner. Purpose: For lunch / For dinner / Afternoon snack Main ingredient: Vegetables / Legumes / Beans / Green beans Dish: Salads Diet: Recipes for weight loss

Diet salad with beans

A quick bean salad with an interesting and light dressing can be a complete dinner or an addition to the main menu. Once you try the appetizer, you will cook it often and with pleasure.

List of ingredients:

300 grams of beans;
15 ml sunflower oil;
480 grams of champignons;
80 ml natural yogurt without additives, low-fat;
1 onion;
8 grams of mustard;
2 medium carrots;
3 grams of black pepper;
1 bunch of greens;
Juice of half a lemon.

Dietary bean salad:

Beans need to be soaked in water for 7 hours. Then cook the beans until fully cooked, add salt at the very end of cooking, drain the boiling water, and cool.
Peel the onion and chop it as finely as possible.
Peel the mushrooms and cut into slices.
Mix onions and mushrooms and fry in sunflower oil. Afterwards, transfer the mass to a plate and give it time to cool.
Mix yogurt, mustard, black pepper and lemon juice. Instead of lemon, you can use lime juice. You should get a homogeneous consistency.
Wash the carrots, peel them and grate them on a coarse grater.
Wash the greens in water, dry and chop with a knife.
Mix all ingredients together with yogurt dressing. If desired, you can decorate the salad with a few sprigs of dill.

Dietary bean salad

This recipe with mushrooms is not much different from the previous one in terms of ingredients, but the taste is completely different. And all because of the apple: it gives the salad juiciness, slight sourness and changes its consistency as a whole.

For dietary salads with beans you need:

2 sweet and sour green apples;
480 grams of champignons;
3 medium fresh cucumbers;
2 onions;
Lemon juice;
260 grams of beans;
Greenery;
Sunflower oil.

Diet salad from boiled beans:

The beans, pre-soaked in water, need to be boiled. After cooking, drain the boiling water and leave the beans to cool.
Wash the apples, remove the core and grate into cubes, pour lemon juice on top.
Peel the onion and finely chop it.
Peel the champignons and cut into pieces. Fry in sunflower oil along with onions. When the moisture has evaporated and the onions have a light golden color, remove from heat.
Wash the greens in water and chop.
Wash the cucumbers, peel off the skin and cut into half rings.
Mix the products and season them with sunflower oil.

Salad with green beans, chicken and almonds

This is truly a dietary dish! The salad is dressed with vegetable oil and contains lemon juice. Citrus fruits are known to promote weight loss.

To prepare the salad you will need the following ingredients:

150 g beans
chicken fillet (boiled or smoked)
fresh cucumber
2 tbsp. spoons of roasted almonds
1 tbsp. spoon of basil, the same amount of parsley
1 tbsp. spoon of capers
2 tbsp. spoons of vegetable oil
1.5 tbsp. spoons of lemon juice
salt and pepper to taste

It is better to use olive oil.

Cooking steps:

Cut the cucumber lengthwise into 2 parts, then chop into slices.
Divide the chicken into small pieces.
Boil the beans in salted water so that they do not have time to soften and crunch a little.
Chop the almonds into very tiny pieces.
Prepare a dressing from oil, lemon juice, herbs and capers.
Combine the ingredients in a salad bowl, add the prepared sauce, stir.

That's it, the light and low-calorie chicken salad is ready. You can eat right away.

Dietary bean salad

A rich and varied salad with carrots and beans, which will replace your main course and will be prepared even for guests.

For a diet salad with beans you need:

1 cup wild rice;
3 glasses of water;
3 cloves of garlic;
1 large carrot;
2 poblano chilies;
410 grams of beans;
45 ml olive oil;
Lime juice;
Black pepper.

How to make bean salad:

Pour water over wild rice and add salt. Cover with a lid and cook for about 45 minutes. Then drain the water. The rice should be al dente, that is, medium cooked.
Heat the peppers in the oven. To do this, cover a baking sheet with foil, lay out the vegetables, put them in a very hot oven and turn them over periodically until the skin is burnt on all sides. You can do this on a grill pan or on the grill. Then put the peppers in a bowl and cover them with film for about 15 minutes. Next, peel, seeds and stalks, chop very finely.
Wash and peel the carrots, cut into small cubes.
Remove the husks from the garlic, chop it with a knife, and fry it in oil in a frying pan. Then add chopped pepper here and keep it on the fire for a while. Add carrots to the spicy mixture and fry for about 5 minutes. Next, add beans (without liquid) and rice, keep on fire for another 2 minutes, stirring constantly, add pepper and salt.
When the mixture has cooled a little, place it in a bowl and put it in a cool place for an hour.
If desired, the dish can be sprinkled with cilantro and green onions.

Features of preparing green bean salads

Green beans, green beans and just asparagus are a universal product that goes well with meat, fish, vegetables and seafood. That is why the number of salads with her participation is very diverse. Asparagus gives the dish a distinct bean-like, sweetish flavor. It can be used fresh, frozen or canned.

Note! Fresh beans contain a lot of lectins, so they should be consumed raw in moderation.

To make a salad with green beans tasty and healthy, you need to carefully select each pod when purchasing, paying attention to the following features:

the pod should be hard, long and thin;
it should be free from stains, damage from insects and diseases;
the pod can easily break;
the color may be green, purple or yellow depending on the variety, but in any case it should be bright.

Fresh asparagus appears on sale in the summer season from July to September. But it is quite possible to use frozen or canned green beans in salads. Fresh pods retain their appearance and beneficial properties for no more than 3-4 days if stored in the refrigerator, wrapped in a damp towel. Pre-blanched asparagus can be stored in the freezer for up to six months.

To prepare green beans for future use, remove the petioles and fibers from each pod, this is done with your hands or a knife. After this, it needs to be processed until al dente, this is the only way it will retain all the vitamins and beneficial elements.

The heat treatment time depends on the chosen method:

steam, cook in salted boiling water - 10-15 minutes;
frying in a wok or in a frying pan after pre-cooking - 5 minutes;
in a frying pan or in the microwave - 10-15 minutes.

In order for green beans to preserve their bright, rich color in a salad, they must be placed in a bowl with ice immediately after cooking. The sudden change in temperature will balance the chlorophyll in the pods and they will retain their color.

Boiled or processed by any other method, asparagus is packaged in bags and placed in the freezer for long-term preservation. To use it later for salads, simply place the frozen contents of the bag in boiling water for 5 minutes. For a warm salad, green beans are not defrosted, but lightly fried in vegetable oil.

Diet salad with red beans

This recipe may seem spicy because of the pepper, but the sweetness of the tomato offsets the heat. It turns out to be a very light salad that you can prepare in the morning and take with you to work.

List of ingredients:

460 grams of beans;
3 medium fresh tomatoes;
1 jalapeno pepper;
Cilantro;
1 head of red onion;
1 lime;
Spices.

Preparing the salad:

Beans need to be soaked in water for 7 hours. Next, cook the beans, then drain the water. Red beans take longer to cook than white beans, but their structure and outer shell are preserved much better.
Wash the tomatoes and remove the stems, then cut into cubes. It is better to take fleshy fruits.
Peel the onion and finely chop it.
Peel the jalapeño from the stalk and seeds, chop very finely with a knife.
Wash the cilantro in water and chop.
Mix the products and season. Top with lime juice and stir again. The salad is ready to eat immediately.

Salad with chicken, beans and orange

The salad is very simple, but thanks to the presence of orange it has an original taste.

It requires the following products:

1 can red beans
1 can of green peas
1 smoked chicken leg
1 orange
low-fat yogurt or mayonnaise

You can watch how this salad is prepared in the video.

With leeks

Leeks contain a huge amount of vitamins, especially important for metabolism. Together with dietary mayonnaise, you can create a delicious salad. And beans will only diversify the benefits of the dish and give it an appetizing look.

List of ingredients:

200 grams of boiled sausage;
2 medium fresh cucumbers;
1 leek;
160 grams of red beans;
3 eggs;
110 grams of liquid cottage cheese;
5 grams of mustard.

How to assemble the salad:

First, prepare the dressing and let it sit. Grind 1 boiled yolk with mustard, and then pour liquid cottage cheese into it. Mix everything until perfectly uniform consistency. If desired, you can add chopped herbs and salt here.
Soak the beans in water for 7 hours. Next, cook, after cooking, drain the water, and leave the beans to cool.
Cut the sausage into pieces.
Boil the eggs until the yolk is firm, cool in water and peel off the shells. You can also add protein to the salad that was not used in the dressing. Cut into cubes.
Wash fresh cucumbers, if there is bitterness, cut off the skin. Cut into pieces.
Wash the leek well and cut into pieces.
Mix the products together. Then pour in the dressing and stir again, adding spices at your discretion.

Whatever diet you follow, a diet salad with canned beans is almost never prohibited. On the contrary, beans are actively used in a healthy diet, and often replace meat. Try puff pastry salad with beans and surprise your family or friends with this delicious dish!