Hearty salads with beans and beef are a delicious and nutritious choice for any meal. Marinated steak adds flavor and tenderness, while black beans provide protein and fiber. Toss in fresh vegetables like cherry tomatoes and cucumbers for extra crunch. You can jazz it up with your favorite dressing or herbs. This satisfying dish not only boosts your health but also supports balanced eating habits. Want to know more about making this vibrant salad?
History
Hearty salads with beans and beef have fascinating roots in various culinary traditions, especially within Mediterranean and Latin American cuisines, where beans serve as a staple protein source.
Ancient civilizations like the Aztecs and Romans recognized the nutritional value of beans, incorporating them into their diets for both sustenance and versatility.
Ancient cultures like the Aztecs and Romans embraced beans for their essential nutrition and culinary adaptability.
As time went on, the use of steak slices, particularly hanger steak, gained popularity in the late 20th century, especially in farm-to-table dining.
This combination of beans and beef not only provides a satisfying meal but also balances protein and fiber, catering to modern dietary trends.
Today, these hearty salads reflect a shift towards wholesome, balanced options, emphasizing plant-based ingredients while celebrating rich culinary histories.
Recipe
This hearty salad with beans and beef is a nutritious and satisfying dish that combines the robust flavors of marinated steak with the creamy texture of beans. Packed with protein and fresh vegetables, it serves as a perfect meal for lunch or dinner.
Marinating the beef overnight not only enhances its flavor but also ensures it's tender and juicy when grilled or cooked. The addition of a tangy dressing elevates the dish, making it a delightful experience for your taste buds. Incorporating high-calorie breakfasts can also provide an energy boost, making this salad a great choice for a post-workout meal.
To craft this salad, you can customize the vegetables and toppings according to your preferences, making it versatile and adaptable. Whether you enjoy a zesty chimichurri or a creamy yogurt dressing, both options complement the ingredients beautifully. This recipe is designed to serve about four people, making it great for meal prep or a gathering with friends and family.
Ingredients:
- 1 lb marinated steak (flank or sirloin)
- 1 can black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red onion, thinly sliced
- 1 cup corn (fresh or canned)
- Fresh herbs (cilantro or parsley)
- 1 avocado, diced
- 1/4 cup chimichurri or yogurt dressing
- Salt and pepper to taste
Cooking Instructions:
Begin by marinating the steak in your choice of marinade (like a simple blend of olive oil, vinegar, garlic, and herbs) for at least 1 hour, or ideally overnight in the refrigerator.
Preheat a grill or skillet over medium-high heat and cook the steak for about 4-5 minutes on each side, or until it reaches your desired doneness. Once cooked, allow the steak to rest for a few minutes before slicing it thinly against the grain.
In a large bowl, combine the black beans, cherry tomatoes, cucumber, red onion, corn, and herbs. Gently toss in the sliced steak and avocado, then drizzle with chimichurri or yogurt dressing. Season with salt and pepper to taste.
Extra Tips:
For an even more flavorful salad, consider roasting the corn and adding grilled peppers for a smoky touch.
You can also experiment with different dressings or add toppings like feta cheese, nuts, or seeds for extra texture and flavor. If you're meal prepping, keep the dressing separate until you're ready to serve to maintain freshness and crunch in the vegetables.
Enjoy the flexibility of this recipe by adjusting the ingredients based on what's available or in season!
Cooking Steps
To create the perfect hearty salad, you'll want to start by marinating your steak for maximum flavor.
Once it's ready, sear it to perfection before slicing against the grain for tenderness.
Don't forget to generously add chimichurri sauce and toss everything with fresh greens for a delicious finish!
Step 1. Marinate Steak for Flavor
Before you fire up the grill, marinating the hanger steak is essential for maximizing its flavor and tenderness.
To marinate steak for flavor, combine kosher salt, minced garlic, anchovy fillets, Dijon mustard, soy sauce, and olive oil with fresh lemon juice. Let the steak soak in this robust mixture for a minimum of 3 hours, preferably overnight, to really enhance its taste.
Remember to remove the steak from the refrigerator 30 minutes before grilling, allowing it to reach room temperature.
Grill until it hits an internal temperature of 125°F for rare or 130°F for medium rare. Once done, let it rest for 10 minutes to allow juices to redistribute before slicing against the grain for maximum tenderness.
Step 2. Sear Steak to Perfection
Fire up your grill or cast-iron griddle and let it reach a smoking temperature; this step is crucial for achieving a perfect sear on your hanger steak.
Remove the marinated steak from the fridge 30 minutes before cooking to let it come to room temperature.
Once the grill's hot, season the steak generously with salt and pepper.
Sear the steak for about 3-4 minutes on each side until it forms a rich, brown crust and reaches your desired internal temperature—125°F for rare or 135°F for medium-rare.
After cooking, let the steak rest for 10 minutes. This resting period allows the juices to redistribute, ensuring your meat remains tender and flavorful.
Serve on a bed of fresh salad greens for a delightful meal!
Step 3. Slice Steak Against the Grain
Once your steak has rested and is ready to be sliced, it's essential to cut against the grain for the best texture.
To do this, place your steak on a clean cutting board and examine the surface for the lines or striations that indicate the direction of the muscle fibers. For hanger steak, be particularly mindful of the grain's distinct direction.
Use a sharp knife to slice steak against the grain into thin strips; this shortens the fibers and results in a more tender bite.
Avoid using a dull knife, as it can tear the fibers and make your steak tougher to chew.
Enjoy the flavorful, tender slices in your hearty salad!
Step 4. Add Chimichurri Sauce Generously
As you prepare to dress your hearty salad, generously drizzling chimichurri sauce over it not only elevates the flavor but also adds a vibrant green hue that makes the dish pop.
Made with fresh herbs and garlic, the chimichurri sauce perfectly complements the rich tastes of beef and beans, balancing their richness with its tangy profile.
Aim for about ¼ cup of chimichurri sauce per serving to ensure that each bite bursts with its zesty and aromatic qualities.
For the best results, let the sauce marinate for at least 30 minutes before adding it to your salad; this helps deepen the flavors.
Consider garnishing your dish with additional fresh herbs for an extra touch of freshness and visual appeal.
Step 5. Toss With Fresh Greens
To create a delicious foundation for your hearty salad, start by choosing a mix of fresh greens like spinach, arugula, or a combination of salad greens. Including large indoor plants in your environment can also enhance your mood and air quality. Engaging in digital literacy programs can also improve your ability to enjoy playful communication with others.
Once you've selected your greens, toss them together in a large bowl.
Next, add the cooked white beans for a boost of protein and fiber, mixing them in gently to maintain the greens' texture.
Then, slice your cooked beef and distribute it evenly throughout the salad, ensuring every bite has a bit of everything.
Drizzle with a flavorful dressing, such as chimichurri or lemon vinaigrette, to enhance the taste.
Finally, consider garnishing with cherry tomatoes, cucumbers, or fresh herbs for visual appeal and an extra pop of flavor. Including fresh greens in your diet can provide essential vitamins beneficial for overall health.
Enjoy!
Final Thoughts
Satisfaction often comes from a well-balanced meal, and a hearty salad with beans and beef truly delivers on that front.
Combining protein-rich beef with fiber-packed beans, like in a delicious bean salad, ensures you're fueling your body effectively. Fresh herbs and vegetables not only enhance flavor but also offer essential vitamins and minerals. Additionally, incorporating frozen yogurt as a refreshing dessert can perfectly complement this nutritious meal.
Combining protein-rich beef with fiber-packed beans creates a nutritious salad that fuels your body while delivering vibrant flavors.
With around 210 calories per serving, these salads are perfect for meal prep and portion control. Drizzling a bit of wine vinegar adds a tangy finish that brightens the dish.
Whether enjoyed as a main course or a side at your summer picnics, this versatile salad is sure to impress. Additionally, incorporating sustainable fashion into your lifestyle complements your commitment to healthy eating. So, dive into this healthy delight and feel good about your meal choices!
Frequently Asked Questions
What Are the Healthiest Beans to Put in a Salad?
When you're choosing the healthiest beans for your salad, consider black beans, chickpeas, and lentils.
Black beans offer high fiber and protein, while chickpeas provide essential vitamins and minerals.
Lentils are also nutrient-dense, giving you a great protein boost.
Edamame is another excellent option, delivering complete protein and healthy fats.
Mixing these beans not only enhances flavor but also packs your salad with health benefits, keeping you satisfied and energized.
What Salad to Serve With Beef Steak?
When you're deciding what salad to serve with beef steak, think about a mixed bean salad. It's packed with protein and fiber, balancing the richness of the meat.
Add cherry tomatoes, cucumbers, and fresh herbs for brightness. A zesty chimichurri or herby yogurt dressing can really elevate the flavors.
For crunch, toss in some toasted nuts or seeds. Leafy greens like arugula or spinach can create a nutrient-rich base that complements your steak perfectly.
Is It Healthy to Eat Bean Salad Every Day?
Eating bean salad every day can be as nourishing as a garden bursting with fresh veggies.
It's packed with dietary fiber, keeping your digestion on track and helping you feel full longer. Plus, beans offer a great source of protein, aiding muscle maintenance.
Regularly enjoying bean salad can lower your risk of chronic diseases and contribute to a heart-healthy diet.
How Long Will Bean Salad Last in the Fridge?
Bean salad typically lasts in the fridge for about 3 to 5 days when you store it in an airtight container.
To keep it fresh, try to eat it within the first 2 days, especially if it has fresh ingredients like cucumbers or tomatoes.
If you've added dressing, be aware that it might shorten the salad's shelf life.
Always check for any signs of spoilage before diving in to ensure it's still safe to eat.
