Insalata Di Fagioli Bianchi Di Spagna – White Bean Salad

Insalata Di Fagioli Bianchi e Tonno – Katrin Gilger CC BY-SA 2.0

Insalata Di Fagioli Bianchi Di Spagna – White Bean Salad

Beans are rich in nutritional principles and very caloric: in particular, they are rich in vitamins (groups A, B, C, and E) and different mineral salts (potassium, iron, calcium, zinc, and phosphorus), as well as in fibers.

Nutritional values of beans can vary according to the different varieties; the following values are indicative for 100 grams of dried beans:

Water 10.5 g
Carbohydrates 47,5 g
Protein 23,6 g
Fats 2 g
Energy value 291 kcal

Insalata Di Fagioli Bianchi Di Spagna – White Bean Salad

Ingredients

2 lbs. fresh white Spanish beans
One clove garlic
Two tbs. parsley, chopped
One leek
One small celery stalk
One small onion
One bay leaf
One small carrot
extra-virgin olive oil
salt
pepper

How to make the White Spanish Bean Salad:

If you use dry beans, soak them overnight. Cook the beans in boiling water (if fresh), or start with cold water (if dried).

Tie the aromatic herbs and greens (celery, onion, bay leaf, carrot, and leek) together in a bunch and add to the boiling water just after the beans. Cook the beans for 1 1/2 hours.

When done, drain. Remove the vegetables, and place the beans in a salad bowl (not wood). Season the beans with oil, salt, pepper, chopped parsley, and, if desired, garlic.

Note:
2 lbs. of fresh beans are equivalent to 4 lbs. dry beans.

Serves 4

The White Spanish Bean Salad is a Regional Recipe from Campania

Enrico Massetti was born in Milan, Italy.
Now he lives in Washington, DC, USA.
Still, he regularly visits his hometown
and enjoys going around all the places in his home country
especially those he can reach by public transportation.

Enrico loves writing guide books on travel in Italy
to help his friends that go to Italy to visit
and enjoy his old home country.
He also publishes books on the Argentine tango dance.

You can reach Enrico at enricomassetti@msn.com.