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Black Eyed Beans and Basil Salad

Protein Rich, Filling Salad made with fresh ingredients and homemade, simple plant based dressing. Both Stove top & Instant pot methods given with step wise pics, tips.

Recipe Cooked, Photographed and Written by Praveena

PrepTime:10 mins   MakeTime:5 mins   Cuisine:International


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Heat waves are rising up day by day, which makes me prefer making such cold salads for the entire family. Best part is my kids enjoy such plain, cold salads with beans. I generally stock up my freezer with beans, pre-soaked and ready to be boiled.This maked it easy for me to wind up any beans based recipes quickly & eaisly.

Coming to this recipe, here the main tip is, the beans are to be completely cooled down to room temperature, before making the salad. If not, whole of the dish would turn a bit watery because of the steam from the beans.

If you are not a Vegan, try not to skip adding the feta cheese. It does add good taste and benefits too. Hope you would remember these while you try!

Black Eyed Beans and Basil Salad lobia, easy,quick, with feta, fresh, simple, homemade,plant based, dressing. for vegans, wfpb,diabetic diets.

Possible Alterations for the recipe, ‘Black Eyed Beans and Basil Salad’:

Black eyed beans can be replaced with Chickpeas / Garbanzo Beans, Cranberry Beans, Pink Beans too.

I have used red radishes, for that crunchy texture in the salad, where any salad tomatoes could be used.

Canned Beans can be happily used for this recipe, after straining the water in them.

Adding any other herbs, like mint, green onions, parsley, in the place of basil works well here.

WFPB Options: You will have to eliminate the Olive oil and feta cheese. Instead of oil, you might use the water left over after boiling the black eyed beans. 

Feta cheese can be replaced with Nutritional Yeast which gives a plant based cheesy texture.

Black Eyed Beans and Basil Salad lobia, easy,quick, with feta, fresh, simple, homemade,plant based, dressing. for vegans, wfpb,diabetic diets.

Health Benefits of ‘Black-eyed Peas and Basil Salad’:

Black Eyed Beans are rich in iron, protein & fiber. They are low in calories too.

Basil is mainly suitable as an anti-inflammatory source. And helps in anti-aging as well.

Feta Cheese is originally from Greece, made of Sheep Milk. It contains more calcium and is low in calories than any other cheeses. Hence, feta is generally preferred by Weight Watcher diets.

To Conclude, this salad is rich in Protein, Iron, Fiber & Calcium. And is suitable for Vegetarian, Gluten free, Kids Friendly, Soy free, Nut free, Diabetic Friendly diets. And even for Plant based / Vegan diets if you can use the plant based options that I mentioned above.

Black Eyed Beans and Basil Salad lobia, easy,quick, with feta, fresh, simple, homemade,plant based, dressing. for vegans, wfpb,diabetic diets.

Before starting to cook, don’t forget to see the Tips mentioned at the end.

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Black Eyed Beans and Basil Salad lobia, easy,quick, with feta, fresh, simple, homemade,plant based, dressing. for vegans, wfpb,diabetic diets.

Ingredients:

  • Black eyed beans / Lobia – 3 cups (uncooked/dry/before soaking)
  • Water – as required
  • Red Onion – 1 (medium size)
  • Red Radish – 1 cup (each halved)
  • Fresh Basil Leaves – 1 cup (packed)
  • Feta Cheese (crumbled) – ½ cup 
  • Extra Virgin olive Oil – ¼ cup
  • Fresh Lime / Lemon juice – 2 or 3 tablespoons
  • Salt – 1 teaspoon
  • Ground Black Pepper – 1 tablespoon

Special Ingredients:

  • Extra Virgin Olive Oil
  • Feta Cheese
Black Eyed Beans and Basil Salad lobia, easy,quick, with feta, fresh, simple, homemade,plant based, dressing. for vegans, wfpb,diabetic diets.

Step wise pics Procedure for ‘Black eyed beans – Basil Salad’:

PREP WORK (common for both methods):

  • To ‘SOAK’ the Black Eyed Beans:
  • Take 3 cups of beans into a wide vessel, wash them thoroughly. Add water, 4 times the quantity of beans.
  • Leave the vessel on kitchen platform, let the beans soak for 8 hrs.
  • Strain the soaked water before cooking.

STOVE TOP METHOD for COOKING the BEANS:

  • in a SAUCE PAN: Take the beans into a sauce pan, add double quantity of water. Close with lid. Let them cook on medium flame until they soften (might take 30 to 40 mins).
  • in a PRESSURE COOKER: Take them into the cooker. Add 1½ cups of water.
  • Close the lid, put the whistle ON, let it cook for 5 whistles. Open only when the pressure is released.
  • Strain the beans in a colander, to drain the water.

INSTANT POT METHOD for COOKING the BEANS:

  • Take the soaked Black Eyed Beans into the Instant Pot. Add 1½ cups of water.
  • Close the lid, turn the valve to SEALING, and set the mode to PRESSURE COOK for 5 mins (OR) to BEAN / CHILI. Release the pressure naturally (NPR) or quickly (QPR). Any way is fine.
  • Strain the beans in a colander, to drain the water.

If you are using canned / tinned black eyed beans leave the above prep work, start the recipe from here.

TO MAKE THE SALAD:

The beans are to completely cooled down to room temperature to make the salad.

Into a large mixing bowl, transfer the cooked black eyed beans, halved radish, feta cheese, chopped onions, basil leaves. For the dressing, into a small bowl, take the olive oil, salt, ground black pepper, lemon juice and whisk them until mixed.
Black Eyed Beans and Basil Salad lobia, easy,quick, with feta, fresh, simple, homemade,plant based, dressing. for vegans, wfpb,diabetic diets.
Tear the basil leaves, combine all the ingredients in the mixing bowl. Drizzle the dressing onto the bowl. Using 2 spoons each on one hand, gently combine until well coated. 
Black Eyed Beans and Basil Salad lobia, easy,quick, with feta, fresh, simple, homemade,plant based, dressing. for vegans, wfpb,diabetic diets.
Serve immediately. Done!

Tips:

  • Adjust the salt & spice as per your taste.
  • Always remember, not to chop the basil leaves, but just tear them only before mixing the salad with dressing. Basil Leaves turn dark in colour.
  • This is a cold salad, in the sense, it is best when served at room temperature.
  • Take care the beans are not mushy, they need to be boiled just right. If not whole of the dish would turn watery after a little while.
  • Try to use freshly ground coarse black pepper only,  rather than store bought pepper powder.
  • If you are not a Vegan, try not to skip adding the feta cheese. It does add good taste and benefits too.
  • Storage: This salad stays good for up to 4 days, when pre-made and stored in refrigerator.
  • If you wish to do the prep, my suggestion would be to make the dressing, poured in an air tight container. Get the Beans cooked, store in fridge too. Just before serving, bring the dressing & beans to room temperature and then make the salad.

Result:

  • The taste of this, Black Eyed Beans and Basil Salad, is extra-ordinarily good, with the soft & meaty black eyed beans, flavoured with the herby basil leaves.
  • The highlight of this entire dish is the addition of soft & crumbly feta cheese.
  • It tasted great even in kids lunch boxes and during picnics.

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Black Eyed Beans and Basil Salad

VegCookBook by Praveena
Protein Rich, Easy, Filling Salad made with fresh ingredients and homemade, simple plant based dressing. Both Stove top & Instant pot methods given with step wise pics, tips.
Prep Time 10 mins
Make Time 5 mins
Total Time 15 mins
Course Appetizer, Breakfast, Dinner, Salad, Side Dish, Snack
Cuisine English
Servings 4 people

Equipment

  • Sauce Pan / Vessel (for stove-top method)
  • Instant Pot or Electric Pressure Cooker (for IP method)
  • Wide Mixing Bowl
  • Small mixing bowl

Ingredients
  

  • 3 cups Black eyed beans / Lobia / Bobbarlu / Black Eyed Peas (dry / uncooked / before soaking)
  • as required Water
  • 1 count Red Onion (medium size)
  • 1 cup Red Radish (each halved)
  • 1 cup Fresh Basil Leaves (packed)
  • ¼ cup Extra Virgin olive Oil
  • 2 to 3 tablespoons Fresh Lime / Lemon juice
  • 1 teaspoon Salt (or as per taste)
  • 1 tablespoon Ground Black Pepper / Peppercorn (freshly ground)
  • ½ cup Feta Cheese (crumbled)

Instructions
 

PREP WORK (common for both methods):

  • To ‘SOAK’ the Black Eyed Beans:
    Take 3 cups of beans into a wide vessel, wash them thoroughly.
    Add water, 4 times the quantity of beans.
    Leave the vessel on kitchen platform, let the beans soak for 8 hrs.
    Strain the soaked water before cooking.
  • STOVE TOP METHOD for COOKING the BEANS:
    in a SAUCE PAN: Take the beans into a sauce pan, add double quantity of water. Close with lid. Let them cook on medium flame until they soften (might take 30 to 40 mins).
    in a PRESSURE COOKER:Take them into the cooker. Add 1½ cups of water.Close the lid, put the whistle ON, let it cook for 5 whistles. Open only when the pressure is released.
    Strain the beans in a colander, to drain the water.
  • INSTANT POT METHOD for COOKING the BEANS:
    Take the soaked Black Eyed Beans into the Instant Pot.
    Add 1½ cups of water.Close the lid, turn the valve to SEALING, and set the mode to PRESSURE COOK for 5 mins (OR) BEAN / CHILI.
    Release the pressure naturally (NPR) or quickly (QPR). Any way is fine.
    Strain the beans in a colander, to drain the water.

If you are using canned / tinned black eyed beans leave the above prep work, start the recipe from here.

    TO MAKE THE SALAD:

    • Into a large mixing bowl, transfer the coohalved radish, feta cheese, chopped onions, basil leaves.
      For the dressing, into a small bowl, take the olive oil, salt, ground black pepper, lemon juice and whisk them until mixed.
    • Tear the basil leaves, combine all the ingredients in the mixing bowl.
      Drizzle the dressing onto the bowl. 
      Using 2 spoons each on one hand, gently combine until well coated. 
    • Serve immediately. Done!

    Notes

    Please see the MAIN POST for recipe with step wise PICS & TIPS!!
    Keyword black eyed beans salad recipe, instant pot salad recipes, protein rich salad recipe with beans, summer salad recipes

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