Protein-Packed Bean and Tomato Salad with Cheese and Croutons

Very simple and quick, made from ordinary ingredients! A salad of beans, tomatoes, cheese and croutons is a recipe that proves that a hearty salad can be made without meat. Here, its role is played by canned beans, rich in protein. The salad is suitable for both everyday life and holidays.
cook time: 20 min
Ruby Colston
Protein-Packed Bean and Tomato Salad with Cheese and Croutons

Nutrition Facts (per serving)

149
Calories
8g
Fat
13g
Carbs
7g
Protein

Ingredients (4 portions)

Basic:

Tomatoes 300 g
Hard cheese 80 g
Mayonnaise 2 tbsp
Dill to taste
Crackers 50 g
Canned beans 250 g

Recipe instructions

Step 1

Step 1
How to make a salad from beans, tomatoes, cheese and croutons? Prepare all the necessary ingredients for the salad. You can use canned beans, either white or red, or a mixture of both. It would also work well with green beans. You just need to pre-boil it in salted water until tender.

Step 2

Step 2
Drain all the liquid from the canned beans and place the beans in a colander. It is advisable to rinse the beans with cold water to get rid of any remaining viscous juice. Dry the washed beans.

Step 3

Step 3
You can use store-bought crackers and, depending on the additives, vary the taste of your salad. Or make your own croutons. Crackers can be made from white or black bread, as you prefer. However, wheat crackers get soggy faster in a salad. Thatʼs why I always prefer rye. How to make crackers? Cut the rye bread into small pieces and dry on a baking sheet in the oven at 180°C for 15-20 minutes. Cool the finished crackers.

Step 4

Step 4
Wash the tomatoes, dry and cut into cubes. For this salad, choose tomatoes that are fleshy and not very watery. If there is too much liquid in the tomatoes, it is better to cut out the center with the seeds and only then cut the pulp into cubes.

Step 5

Step 5
Cut the cheese into small strips. You can grate the cheese if desired. I prefer cutting into strips to achieve some uniformity, because we also cut the tomatoes and croutons into cubes. First of all, choose cheese that is tasty, of high quality, without milk fat substitutes.

Step 6

Step 6
Wash the greens, dry and finely chop.

Step 7

Step 7
In a salad bowl, combine tomatoes, canned red beans, cheese, croutons and herbs. Season the salad with mayonnaise. If you wish, you can add salt and pepper, but personally, I very rarely add spices to salads with mayonnaise.

Step 8

Step 8
Mix everything thoroughly and serve immediately. Bon appetit! If you do not plan to serve the salad immediately or in the next 10-15 minutes, then it is better not to add croutons and mayonnaise. The crackers will quickly become soggy and lose their crispness. This will happen especially quickly with wheat crackers.

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