Looking for a satisfying, lightning-fast, and deeply healthy meal? This incredibly simple Egg and Bean Salad comes together in under five minutes (if you prep the eggs and carrots ahead!) and is packed with essential nutrition: high protein, fiber, and vitamins. It’s the perfect solution for a hearty weeknight dinner, a quick lunch, or even a surprisingly elegant side dish for your holiday table.
In this video, we use accessible ingredients and focus on efficiency and healthy living. Learn how to combine basic components like eggs, beans, carrots, and cheese to achieve a gourmet flavor profile. We also emphasize the culinary education aspect, exploring how raw garlic can be leveraged for its bacteria-fighting and immune-boosting properties, especially crucial during the fall and winter seasons. This recipe aligns perfectly with professional cooking techniques focused on maximizing flavor and nutrition with minimal effort.
Don’t forget to check out the link (at the end of the video) for our homemade, egg-free mayonnaise recipe, which serves as the perfect creamy dressing for this salad! Let us know in the comments: How do you use garlic for preventative health benefits during cold seasons? Subscribe to Culinary Compass for more recipes focused on Food Science and Healthy Living!
***
THE HEARTY 5-MINUTE SALAD RECIPE
INGREDIENTS:
* 3 Hard-boiled eggs (grated or diced)
* 1 Large cooked carrot (grated or diced)
* 1 Can of canned beans (color preference is yours)
* 3 oz Hard Cheese or 1 stick Processed Cheese (grated, mild flavor)
* 1-2 cloves Garlic (grated or minced, depending on size)
* Pinch of Black ground pepper
* Salt, to taste
* Dressing: Homemade Mayonnaise (or dressing of choice)
INSTRUCTIONS:
1. Grate or dice the cooked eggs and cooked carrot.
2. Combine eggs, carrots, drained beans, and grated cheese in a bowl.
3. Grate or mince the garlic and add it to the mixture.
4. Season with pepper and salt to taste.
5. Dress generously with mayonnaise.
6. Mix well and serve immediately. Enjoy your speedy, healthy meal!