We have been learning more about the Mediterranean diet here at Dinnerplanner.com and have added some delicious white bean recipes to our weekly meals. This Piyaz Recipe is loaded with nutrients and tasty too! This is a delicious beginner salad with suggestions for variations below.
Piyaz Recipe – Easy and Healthy White Bean Salad
Piyaz is a delicious white bean salad that pairs well with with meats such as steak and even meatballs!. Traditionally Piyaz is made with onion, lemon and vinegar. This version changes up the flavor slightly adding fresh orange juice to sweeten the citrusy lemon.
White beans are a healthy addition to your diet and add protein along with lots of vitamins and nutrients. Add more white beans to your diet where you can with delicious white bean recipes.
Ingredients Needed for this Delicious Piyaz Recipe:
- 1 (15-oz) can Great Northern Beans (buy organic white beans if possible.)
- 1 small onion
- 1 small red onion
- 1 orange
- 1 lemon
- 1 medium tomato
- Tahini – Tahini is a paste made from toasted and ground sesame seeds.
- olive oil – use extra virgin olive oil
- Fresh parsley
- Sea salt to taste
How to Make this Delicious White Bean Piyaz Recipe with Orange Tahini Dressing
STEP 1. Add rinsed beans to a large serving bowl. Add sliced onions and tomato. Set aside.
STEP 2. In a small bowl add lemon and orange zest, lemon and orange juice, tahini, olive oil and salt. Mix to combine. Taste and adjust seasoning if desired.
STEP 2. In a small bowl add lemon and orange zest, lemon and orange juice, tahini, olive oil and salt. Mix to combine. Taste and adjust seasoning if desired.
STEP 3. Drizzle tahini orange dressing on beans and toss to combine.
STEP 4. Place into serving bowls and garnish with chopped parsley. Enjoy!
Tasty and Healthy Additions or Variations to this Piyaz Recipe:
Vegetables:
Cucumbers: Add a refreshing crunch by including diced cucumbers.
Bell Peppers: Include red, green, or yellow bell peppers for color and flavor.
Radishes: Slice or dice radishes for a peppery kick.
Avocado: For a creamy texture, add diced avocado.
Herbs:
Mint: Chopped fresh mint can enhance the freshness of the salad.
Dill: Dill adds a unique flavor that complements the other ingredients.
Chives: Finely chopped chives contribute a mild onion flavor.
Legumes:
Chickpeas: Boiled chickpeas can be added for extra protein and texture.
Kidney Beans: Cooked kidney beans are another legume option to increase protein content.
Cheese:
Feta Cheese: Crumbled feta adds a tangy and salty element.
Goat Cheese: Goat cheese can provide a creamy texture and unique flavor.
Nuts and Seeds:
Toasted Pine Nuts: Pine nuts add a delicate crunch and nutty flavor.
Sunflower Seeds: Sunflower seeds contribute to a nutty texture.
Grains:
Bulgur: Mix in cooked bulgur for a heartier salad.
Quinoa: Quinoa can be a nutritious addition, providing protein and texture.
Proteins:
Grilled Chicken or Turkey: For a complete meal, add grilled and sliced chicken or turkey.
Hard-Boiled Eggs: Sliced or chopped hard-boiled eggs add protein and richness.
A simple healthy white bean salad
- 1 15 oz can Great Northern Beans drained and rinsed
- 1 small onion sliced
- 1 small red onion sliced
- 1 orange zested and juiced
- 1 lemon zested and juiced
- 1 medium tomato diced
- 2 tablespoons Tahini
- 4 tablespoons extra virgin olive oil
- 1/2 cup parsley chopped
- Sea salt to taste
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Add rinsed beans to a large serving bowl.
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Add sliced onions and tomato. Set aside.
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In a small bowl add lemon and orange zest, lemon and orange juice, tahini, olive oil and salt.
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Mix to combine. Taste and adjust seasoning if desired.
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Drizzle tahini orange sauce on beans and toss to combine.
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Place into serving bowls and garnish with chopped parsley.
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Enjoy!
Why We Love White Bean Salads
- White Beans are Rich in Protein. White beans are an excellent source of plant-based protein. Protein is essential for the body’s growth, repair, and maintenance of tissues, and it helps in the production of enzymes and hormones.
- White Beans are High in Dietary Fiber: White beans are a good source of dietary fiber, which is beneficial for digestive health. Fiber helps regulate bowel movements, prevents constipation, and supports a healthy digestive system.
- White Beans are Low in Fat. White beans are relatively low in fat, making them a nutritious choice for those looking to manage their fat intake. The low-fat content, combined with the high fiber and protein content, can contribute to satiety and weight management.
- White beans contain essential vitamins and minerals, including folate, iron, magnesium, and potassium. Folate is important for DNA synthesis and repair, iron is crucial for oxygen transport in the blood, magnesium supports muscle and nerve function, and potassium helps regulate blood pressure.
What to Serve with Piyaz White Bean Salad?
For a Delicious Dinner, Serve with Souvlaki Tzatziki – learn how to make this easy chicken skewers – Souvlaki Recipe
You will Love Some of Our White Bean Recipes:
Pork Chops with White Beans
Simple Tuscan Bean Salad with Goat Cheese
Skillet Mexican Chicken and White Beans
