| Prep: 15 mins | Cook: 25 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 180 | 10g | 1.5g | 18g |
| sugars | fibre | protein | salt |
| 5g | 6g | 6g | 0.25g |
When I first stumbled upon this recipe for Urad Bean and Tomato Salad, I knew it was going to become a staple in my kitchen. This dish is a vibrant mix of textures and flavors that not only satisfies my taste buds but also aligns perfectly with my health goals. Given my background in New England seafood, you might think I’m all about clams and lobster, but my love for fresh, vegetable-based dishes like this salad runs just as deep.
Refreshing and Nutrient-rich
One of the reasons I adore this Urad Bean and Tomato Salad is its nutritional powerhouse. Urad beans, also known as black gram, are packed with protein, which makes this salad a filling and satisfying option for lunch or dinner. The beans also boast an impressive amount of fiber, which aids in digestion and keeps you feeling full longer. Combining these beans with cherry tomatoes, cucumber, and fresh herbs like cilantro and mint, creates a symphony of flavors and a beautiful medley of colors that is as pleasing to the eyes as it is to the palate.
Moreover, this salad is dressed in a simple blend of olive oil and lemon juice, with a hint of cumin and black pepper. Olive oil is known for its heart-healthy fats, and lemon juice adds a zing that brings all the ingredients together while providing a burst of vitamin C. The cumin powder offers a warm, earthy note that complements the salad’s freshness perfectly.
Perfect for Any Occasion
This salad is incredibly versatile. It can be enjoyed on its own as a light meal or paired with other dishes. I often serve it alongside grilled fish or chicken, especially during summer BBQs, where it adds a refreshing contrast to the smoky flavors of the grill. Its bright and invigorating qualities also make it a fantastic companion to hearty stews and soups, such as a classic clam chowder. If you are a fan of Mediterranean cuisine, you’ll find that this Urad Bean and Tomato Salad shares similarities with tabbouleh or fattoush, both of which also emphasize fresh herbs and vegetables.
In addition to being delicious, this recipe is incredibly easy to prepare. It’s a fantastic way to introduce more plant-based meals into your diet without compromising on flavor. Whether you’re aiming for a healthy eating goal or simply looking for a tasty and elegant dish to impress your family and friends, this Urad Bean and Tomato Salad has got you covered. Try it out, and you’ll see why it’s become one of my favorites!
What You’ll Need
- 1 cup urad beans, soaked overnight
- 2 cups cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1 cucumber, diced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh mint leaves, chopped
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 1 teaspoon cumin powder
- 1/2 teaspoon black pepper
- Salt, to taste
Method
Step One
Drain and rinse the soaked urad beans. Place them in a pot, cover with fresh water, and bring to a boil. Cook until the beans are tender but not mushy, approximately 20-25 minutes. Drain and let them cool to room temperature.
Step Two
In a large mixing bowl, combine the cooled urad beans, cherry tomatoes, red onion, cucumber, cilantro, and mint leaves. Mix well to ensure an even distribution of ingredients.
Step Three
In a small bowl, whisk together the olive oil, lemon juice, cumin powder, black pepper, and salt until well combined.
Step Four
Pour the dressing over the salad mixture and toss gently to coat all ingredients thoroughly. Adjust seasoning with additional salt and pepper if needed.
Step Five
Let the salad sit for about 10-15 minutes to allow flavors to meld. Serve chilled or at room temperature.
