Ready in mere minutes, a tangy lemon juice and olive oil vinaigrette dresses up this quick side salad of red beans with parsley
Fresh, healthy, and delicious are the trifecta of a winning combination food connoisseurs appreciate. This recipe with a Mediterranean flair, meets all three criteria. It’s packed with plant-protein, antioxidant rich veggies, and heart healthy olive oil. You’ll love its flavor appeal and tantalizing textures. Whether served as a light lunch or an easy-to-put together dinner meal, it’s perfect when served with warm pita bread and fresh fruit. And it’s just as good (if not better) when served the next day.
The appeal of parsley
From the red beans to the avocadoes, each ingredient contributes to good health. But, parsley is the star of this show. When used as an herb or garnish, parsley is often pushed to the side of the plate, uneaten. Instead, humble parsley is the chosen leafy green (not spinach or kale) adding the right touch of an unexpected enticing tastiness.
Often underrated as a leafy green, parsley was first cultivated by ancient Romans and Greeks as a medicinal food. It’s a rich source of vitamins A, C, and K, folate, potassium, iron, fiber and antioxidant compounds. Today, parsley is a widely cultivated flowering herb used prevalently in American, European, and Middle Eastern cuisine.
Two types of parsley
When shopping for parsley, you’ll notice it comes in two types – curly leaf parsley or flat leaf parsley. Flat leaf parsley, also called Italian parsley, is the one to use for this recipe. It has a stronger flavor and is best in salads and cooked dishes. Curly leaf parsley, also called French parsley, is typically used as a garnish.
Health benefits of parsley
Because of its prolific nutritional profile, parsley has many health benefits including the following:
- Cancer prevention – A flavonoid called apigenin, is found in parsley with potential as an anticancer agent.
- Bone health – Parsley contains a prevalent amount of fat-soluble Vitamin K. Vitamin K is linked to bone health, necessary for supporting bone growth and bone mineral density.
- Eye health – Protect your eye health by including more parsley in your meals. Parsley contains vitamin A along with two antioxidants, lutein and zeaxanthin. Together, these nutrients help prevent age-related macular degeneration.
It’s time to see for yourself just how healthy and delicious this ‘fit for a king’ salad is! Check out the recipe below:
Lemony Red Bean And Parsley Salad – Serves 4, serving size – 1/2 cup
