Cargamanto and Green-Bean Salad with Chimichurri Dressing

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Cargamanto and Green-Bean Salad with Chimichurri Dressing
300 min.
6
75kcal

Suggestions


Discover the vibrant flavors of our Cargamanto and Green-Bean Salad with Chimichurri Dressing, a delightful dish that perfectly balances health and taste. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only a feast for the eyes but also a nourishing addition to any meal. With a preparation time of just 300 minutes, this salad serves six and is ideal for gatherings, picnics, or as a refreshing side dish for your family dinners.

The star of this salad is the cargamanto bean, a lesser-known gem that brings a unique texture and a rich, nutty flavor to the mix. Paired with crisp green beans, crunchy celery, and a zesty chimichurri dressing made from fresh parsley, garlic, and lemon juice, this dish is bursting with freshness. The vibrant colors and textures make it not only delicious but also visually appealing, ensuring it will be a hit at your table.

Whether you're looking to impress guests or simply enjoy a healthy meal, this salad is a fantastic choice. It's best enjoyed the day it's made, allowing you to savor the bright flavors and wholesome ingredients. So roll up your sleeves and get ready to create a dish that celebrates the beauty of plant-based cooking!

Ingredients

  •  celery stalks sliced
  • 0.3 cup flat parsley coarsely chopped
  •  garlic clove 
  • 0.8 pound green beans cut into 2-inch pieces
  • 0.3 cup juice of lemon fresh
  • 1.3 cups turtle beans dried white red picked over rinsed
  • 0.5 cup olive oil extra virgin extra-virgin

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Cover cargamanto beans with water by 2 inches in a medium pot. Bring to a boil, then boil 1 minute.
  2. Remove from heat and cover, then soak 1 hour.
  3. Drain, discarding water.
  4. Return drained cargamanto beans to pot and add 8 cups water and 1/2 teaspoon salt. Bring to a boil, then simmer beans, partially covered, until tender, 1 1/4 to 1 1/2 hours.
  5. Mince and mash garlic to a paste with 1/2 teaspoon salt, then whisk together with lemon juice and oil in a large bowl.
  6. Drain cargamanto beans well and add to dressing while still hot, tossing to coat. Cool to room temperature, stirring occasionally, about 20 minutes.
  7. Cook green beans in a large pot of boiling salted water (2 tablespoons salt for 6 quarts water) until just tender, 4 to 6 minutes.
  8. Drain, then plunge into an ice bath to stop cooking.
  9. Drain beans and pat dry, then stir into cargamanto beans with celery and parsley. Season with salt and pepper and serve at room temperature.
  10. · Dried cargamanto beans are available at Latino markets and some supermarkets. Instead of using the quick-soak method, you can soak dried beans (without heating) overnight. · Bean salad is best eaten the day it is made.

Nutrition Facts

Calories75kcal
Protein11.54%
Fat42.87%
Carbs45.59%

Properties

Glycemic Index
27.33
Glycemic Load
2
Inflammation Score
-7
Nutrition Score
9.8543479727662%

Flavonoids

Eriodictyol
0.66mg
Hesperetin
1.96mg
Naringenin
0.19mg
Apigenin
7.26mg
Luteolin
0.15mg
Kaempferol
0.31mg
Myricetin
0.6mg
Quercetin
1.65mg

Nutrients percent of daily need

Calories:74.59kcal
3.73%
Fat:3.9g
5.99%
Saturated Fat:0.54g
3.36%
Carbohydrates:9.32g
3.11%
Net Carbohydrates:6.82g
2.48%
Sugar:2.27g
2.52%
Cholesterol:0mg
0%
Sodium:10.37mg
0.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.36g
4.72%
Vitamin K:81.83µg
77.94%
Vitamin C:27.63mg
33.49%
Folate:76.56µg
19.14%
Vitamin A:682IU
13.64%
Fiber:2.49g
9.98%
Manganese:0.16mg
8.25%
Iron:1.4mg
7.79%
Magnesium:30.68mg
7.67%
Potassium:268.33mg
7.67%
Vitamin B6:0.12mg
5.77%
Vitamin E:0.8mg
5.35%
Calcium:53.03mg
5.3%
Phosphorus:46.83mg
4.68%
Copper:0.09mg
4.37%
Vitamin B2:0.07mg
3.98%
Vitamin B1:0.06mg
3.8%
Zinc:0.4mg
2.68%
Vitamin B3:0.49mg
2.46%
Vitamin B5:0.18mg
1.76%
Source:Epicurious