High Protein Recipe - Mediterranean Dense Bean Salad | 高蛋白食譜 - 地中海豆沙律
夏日必備！簡單、營養豐富又惹味嘅地中海豆沙律
天氣熱冇乜胃口？可以試下呢個地中海豆沙律。唔使開火，十五分鐘就整好，食落酸酸甜甜又帶啲辣，好開胃。配埋我哋隻用牛油果油做底嘅返尋味辣油，健康得嚟又好味。食素嘅朋友唔落芝士都一樣咁好食！
點解要用返尋味辣油？
我哋隻返尋味辣油用咗靚嘅牛油果油去整，有健康嘅脂肪，而且味道有齊甜、酸、辣、鹹鮮，好豐富。淋落沙律度，每粒豆都沾滿晒啲辣油，口感好好，同夏天嘅沙律好夾。
材料（4人份）
- 鷹嘴豆 1罐（400g），滰乾水
- 白腰豆 1罐（400g），滰乾水
- 紅腰豆 1罐（400g），滰乾水
- 青瓜 1條，切粒車厘茄 1杯， 切半
- 紫洋蔥 半個， 切碎
- 新鮮番茜（Parsley） 1杯，大致切碎
- 卡拉馬塔橄欖（Kalamata olives） 半杯，切半
- 菲達芝士（Feta cheese） 100g，整碎（食素嘅朋友可以唔落）
醬汁
- 返尋味辣油 3–4 湯匙
- 蘋果醋、米醋 或者 紅酒醋 2 湯匙
- 檸檬汁 1 湯匙
- 麻油 1 茶匙
- 鹽、白胡椒適量
做法
- 將全部豆倒入個大碗度撈勻。
- 再加埋青瓜、車厘茄、紫洋蔥、橄欖同番茜，撈勻佢。
- 另外喺個碗仔度，將返尋味辣油、醋、檸檬汁同麻油撈勻做醬汁。
- 將啲醬汁淋落沙律度，撈到夠勻為止。
- 最後灑啲菲達芝士上去就食得。或者可以放入雪櫃雪30分鐘先食，會再入味啲。
點解咁啱夏天食？
豆有好多植物蛋白質同纖維，食完夠飽肚又唔會滯。牛油果油底嘅返尋味辣油唔似普通辣油咁油膩，反而好清爽惹味。加埋醋同檸檬汁嘅酸味，夏天食完成個人爽晒，好開胃！
✅ 唔使開火煮
✅ 15分鐘搞掂
✅ 容易改成vegan
✅ 高蛋白質
✅ 健康牛油果油
Beat the Heat! Easy, Nutritious Mediterranean Dense Bean Salad
Too hot to cook? This Mediterranean Dense Bean Salad is your summer saviour. No heat required, ready in 15 minutes, and packed with sweet, sour, spicy and savoury umami flavour, all thanks to our Moreish Chilli Oil made with healthy avocado oil. Keep it vegan by skipping the feta, or go all in. Either way, it's absolutely moreish.
Why Moreish Chilli Oil?
Our Moreish Chilli Oil is crafted on a premium avocado oil base, rich in healthy fats and bursting with a complex sweet, sour, spicy and savoury umami profile. Drizzled over this salad, it coats every single bean with bold flavour, making this the perfect no-fuss summer dish that tastes like you actually tried.
Ingredients (Serves 4)
- 1 can (400g) chickpeas, drained & rinsed
- 1 can (400g) cannellini beans, drained & rinsed
- 1 can (400g) kidney beans, drained & rinsed
- 1 cucumber, finely diced
- 1 cup cherry tomatoes, halved
- ½ red onion, finely diced
- 1 cup fresh parsley, roughly chopped
- ½ cup kalamata olives, halved
- 100g feta cheese, crumbled (omit for vegan)
Dressing
- 3–4 tbsp Moreish Chilli Oil
- 2 tbsp apple cider vinegar or rice vinegar or red wine vinegar
- 1 tbsp lemon juice
- 1 tsp soy sauce or tamari (umami boost)
- 1 tsp toasted sesame oil
- Salt & white pepper to taste
Method
- Combine all beans in a large bowl.
- Add cucumber, cherry tomatoes, red onion, olives and parsley. Toss together.
- Whisk together Moreish Chilli Oil, vinegar, lemon juice and sesame oil to make the dressing.
- Pour dressing over the salad and toss well to coat.
- Top with crumbled feta. Serve immediately or chill for 30 minutes for deeper flavour.
Why It's Perfect for Summer
Beans are packed with plant protein and fibre, filling without being heavy. The avocado oil base keeps things light and clean, nothing like a greasy chilli oil. The vinegar and lemon cut through the richness, leaving you refreshed and reaching for seconds. No oven. No stove. Just a bowl, a fork, and a bottle of Moreish Chilli Oil.
✅ No-cook
✅ Ready in 15 minutes
✅ Vegan option available
✅ High in plant protein
✅ Healthy avocado oil base
