Delicious Marinated Beans
A refreshing, protein-rich dish made with tender beans marinated in olive oil, vinegar, herbs, and spices. Perfect as a side, salad topper, or light snack.
Equipment
- Mixing bowl
- Whisk
- Measuring cups and spoons
- strainer
- Airtight container or jar
Ingredients
- 2 cups cooked beans cannellini, chickpeas, kidney, or mixed
- ¼ cup extra virgin olive oil
- 2 tbsp red wine vinegar or lemon juice
- 2 garlic cloves minced
- 1 small red onion finely chopped
- 1 tbsp fresh parsley chopped
- 1 tsp dried oregano
- ½ tsp chili flakes optional
- Salt and black pepper to taste
Instructions
- Drain and rinse the beans if using canned. Place in a large bowl.
- In a separate bowl, whisk together olive oil, vinegar, garlic, oregano, chili flakes, salt, and pepper.
- Add the chopped onion and parsley to the marinade. Mix well.
- Pour the marinade over the beans and gently toss until well coated.
- Transfer to a jar or airtight container and refrigerate for at least 2–4 hours (or overnight) to absorb flavors.
- Serve chilled or at room temperature as a side, in salads, or with crusty bread.
Notes
Nutrition Facts (per serving, approx. 1 cup):
- Calories: 220
- Protein: 9g
- Carbohydrates: 25g
- Fat: 10g
- Fiber: 7g
- Sodium: 200mg