Hauptgericht
Dense Bean Salad with Fiber Tortilla Chips
20 Min.Für 6Nutri-Score A€
A
20 Min.
20 Min.Dense Bean Salad with Fiber Tortilla Chips
was Sie brauchen
Zutaten
kidney beans (canned, rinsed and drained)Vorräte400 g- black beans (canned, rinsed and drained)Vorräte400 g
- chickpeas (canned, rinsed and drained)Vorräte400 g
corn (canned, rinsed and drained)Vorräte285 g
cucumber (diced)Obst & Gemüse1 Stück
cherry tomatoes (halved)Obst & Gemüse250 g
red onion (finely diced)Obst & Gemüse0,5 Stücke- cilantro (chopped)Obst & Gemüse20 g
- jalapeño (finely chopped)Obst & Gemüse1 Stück
olive oil (for the salad and for frying)Vorräte60 ml- lemon juice (freshly squeezed)Obst & Gemüse45 ml
salt (to taste)Gewürze5 g
feta (crumbled, added just before eating)Milchprodukte100 g- high-fiber tortilla (cut into chips)Backwaren2 Stücke
pro Portion
Nährwerte
264kcal
- Kohlenhydrate
- 35 g
- Eiweiß
- 10 g
- Fett
- 9 g
was Sie verwenden
Utensilien
Rührschüssel
Bratpfanne
Seiher
Schritt für Schritt
Zubereitung
- Schritt 1
Rinse the canned goods
- Drain the kidney beans, black beans, chickpeas and corn in a colander.
- Rinse them well under cold water and let them drain.
- Schritt 2
Chop the vegetables
- Dice the cucumber and halve the cherry tomatoes.
- Finely dice the red onion and jalapeño, and chop the cilantro.
- Schritt 3
Assemble the salad
- Put the beans, corn, cucumber, tomatoes, red onion, jalapeño and cilantro in a large bowl.
- Drizzle with the olive oil and lemon juice, season with salt and toss well.
- Schritt 4
Fry the fiber tortilla chips
- Cut the high-fiber tortillas into chips.
- Fry them in olive oil and sprinkle with salt until golden and crisp.
- Schritt 5
Serve
- Crumble the feta over the salad right before eating, not earlier.
- Serve with the warm tortilla chips.