Ⓥ Four-Bean Salad

A healthy dish packed with protein and fiber. Serve it as a side or as a main dish.

Go to the recipe

Beans are a common staple food consumed for thousands of years. They come in different varieties, such as kidney beans, black beans, pinto beans, and navy beans, among others. Not only are they a cost-effective food option, but they also have numerous health benefits.

Source of fiber and protein

Beans are an excellent source of dietary fiber, an essential nutrient responsible for maintaining bowel regularity and promoting digestive health. They have both soluble and insoluble fiber, and soluble fiber helps lower cholesterol levels by binding to bile acids that would otherwise be reabsorbed into the bloodstream. Insoluble fiber, on the other hand, helps prevent constipation by adding bulk to stool and speeding up its movement through the intestines.

Beans are also a rich source of plant-based protein, essential for building and repairing tissues in the body. They are an excellent food option, especially for vegans and vegetarians who do not consume animal products. Beans are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce independently.

Do beans count as vegetable or protein?

So, do I count beans as vegetables or protein in my diet? Well, it is not that easy to answer. Based on the nutrition found in beans, they qualify for both the vegetable and the protein food group. According to USDA MyPlate, the general rule is this: Count all the proteins you have eaten besides beans. If this adds up to your recommended amount of protein, you count beans as vegetables. If not, you can count beans as protein until you reach this number.

The four-bean salad combines different bean flavors and includes crunchiness with celery and onions. This is not the bland side dish you may have tried before, but an experience various legumes offer.

I use this salad sometimes as a side dish and an hors d’oeuvre. But, mostly, I have it as a main meal. The complexity of this dish, combined with a hearty piece of bread, does not miss much to qualify as a great lunch or even dinner.

This recipe is suitable for four as a meal. One portion (excluding the bread) has 443 calories with 22g of fiber, 21g of protein, and only 10g of fat, while the fat comes from healthy olive oil. (Estimated values calculated with a nutrition app.)

Four-Bean Salad

Ingredients

• 1 can (15.5oz) Pinto Beans

• 1 can (15.5oz) Cannellini Beans

• 1 can (15.5oz) Kidney Beans

• 1 can (15.5oz) Cut Green Beans

• 1 large Onion

• 3 stalks Celery

• 4 cloves Garlic

• 2 tbsp chopped fresh Dill (substitute with 1 tbsp dried Dill)

• 1/3 cup Apple Cider Vinegar

• 3 tbsp Olive Oil

• 1 tsp Celery Seeds

• 2 tbsp Sugar (note 1)

• Salt and Pepper to taste (approx. 1 tsp of Salt and 1 tsp of Pepper)

Ingredients

The Process

1. Drain and rinse the beans.

2. Chop the onion into small pieces.

3. Cut the ends off the celery and chop it into pieces approximately the size of a bean.

4. Chop the dill. Remove most of the hard stems before chopping.

5. Peel the garlic and process it into a large bowl through a garlic press.

6. Add celery seeds, sugar, chopped dill, salt, and pepper to the bowl.

7. Pour apple cider vinegar into the bowl and stir well.

8. Let it rest for approx. 15 minutes.

9. Using a whisk, add the olive oil to the bowl. Pour slowly while whisking to create an emulsion.

10. Add beans, chopped celery, and chopped onions to the bowl and carefully mix everything.

11. Cover the bowl and let it rest in the refrigerator for at least an hour.

12. Take the bowl out of the refrigerator and stir again to mix all the juices with the beans and vegetables.

13. If this is a main meal, serve the four-bean salad in a soup bowl with a hearty piece of sourdough bread.

Notes

1. Do I really need 2 tbsp of sugar? You certainly can reduce the amount if you try to reduce your sugar consumption. However, sugar is critical to balance the acidity in vinegar. The salad will taste more sour, which might be overpowering. I highly recommend NOT using any sugar substitutes. It would alter the taste too much. And, by the way, honey is not a healthier alternative to reducing sugar and carbohydrate intake.

Wine Pairing

Dry Riesling from the Nahe area in Germany, such as

Schlossgut Diel Nahesteiner Riesling Trocken 2020

or other dry Riesling.

Why:

Already, the Romans made wine in the area around the river Nahe. With this incredible experience, winemakers here produce mainly Riesling. The soil and climate in this area give the wine a perfect balance of ripe tropical fruit, white flower, and sharp acidity (although not too sour). The 2020 Riesling Nahesteiner is deep and concentrated on the nose, showing ripe and matured stone fruit aromas. Full-bodied, this is a rich, ripe, elegant, crystalline, textured Riesling that complements our bean dish well. Even if you cannot get this wine, stick with a dry Riesling from the Nahe.

Music Pairing

Joe Cocker - The Letter

Why:

A happy song with the rich voice of Joe Cocker and the crisp tones of brass instruments and piano accompany the flavors and experience of our Four-Bean Salad perfectly.

Serbian Bean Soup (Pasulj)

A popular dish in Balkan cuisine. A great winter dish with white beans and smoked meats.

Go to recipe Watch the video

Imagine a soup that warms you up from the inside out, with every spoonful rich in tradition and flavor. That's the essence of Serbian bean soup, a beloved dish that has comforted generations. Let's delve into this culinary staple that remains a favorite among Serbs and Soup connoisseurs alike.

Serbian bean soup, or "pasulj," has deep roots in the Balkans. It's a dish that symbolizes home cooking in Serbia, often prepared over an open flame in clay pots known as "čorbast pasulj." This method dates back centuries, infusing the beans with a smoky depth.

Traditional Ingredients

The heart of this soup lies in its humble yet inherently flavorful ingredients: white beans, onions, carrots, celery, and a rich paprika-driven base. Traditionally, Serbians cook this over a slow fire, allowing flavors to meld.

Cultural Significance

Pasulj is often served during large family gatherings and is a staple during the holidays, especially Christmas and Slava, the Orthodox Christian celebration of a family's patron saint day. Its role at the dinner table echoes the importance of family and tradition in Serbian culture.

The side effects of beans

Beans are known to cause gas due to their high fiber content and the presence of sugars such as raffinose and oligosaccharides, which the human body cannot fully digest. When these sugars reach the large intestine undigested, they are fermented by bacteria, leading to increased gas production and, consequently, flatulence. Additionally, beans are high in soluble fiber, fermented by gut bacteria, further contributing to gas production.

Help from kelp

Cooking beans with kombu can help prevent gas. Kombu, a kelp or type of seaweed, contains an enzyme called glutamic acid, which helps break down the complex sugars in beans that can cause gas. To use kombu, put a piece of it into your bean dishes while they are cooking. The kombu can be removed, similar to a bay leaf, before serving the dish. It is recommended to soak the beans overnight with a piece of kombu, then discard the soaking water before cooking the beans. This method can help reduce the gas-inducing properties of beans and make them more digestible.

Furthermore, kombu will be a flavor enhancer, giving your beans a better taste.

Serbian Bean Soup (Pasulj)

Ingredients

• 1 lb. Dry Cannellini Beans (note 1)

• 6 oz. Pork Belly (smoked) (note 2)

• 6 oz. (1/2) Polska Kielbasa

• 6 cups Beef Stock

• 1 large (or 2 small) Sweet Red Pepper

• 1 large Onion

• 1/2 Parsnip or Celery Root

• 2 Leeks

• 1 medium Carrot

• 8 cloves Garlic

• 2 tbsp Tomato Paste

• 1 piece Kombu (optional)

• Water as needed

• Salt & Pepper to taste

• 1 tbsp Hungarian Paprika

• 1 tbsp tallow or avocado oil

Garnish (for one serving)

• 1 tsp Crème Fraîche

• 1 tbsp chopped Parsley

• 1 pinch Hungarian Paprika

The Process

1. Rinse the beans thoroughly.

2. Add beans to a bowl, add one strip of kombu (if used) and add water approx. 3 inches above the beans. Let the beans soak for at least 4 hours, better overnight.

3. Drain the beans, if desired.

4. Chop the vegetables, onion, peppers, and turnip into small pieces (approx. 1/4”).

5. Cut the carrot and leeks in half and slice.

6. Peel the garlic and chop it.

7. Cut the pork belly into approx. 1/4” pieces.

8. Slice the kielbasa into bite-size pieces (approx. 1/4” thick).

9. Heat tallow or avocado oil in a Dutch oven or similar pot over medium-high heat.

10. Add the pork belly, the kielbasa, and the onions and fry until golden brown (approx. 10 minutes).

11. Salt and pepper slightly (approx. 1/2 tsp) and add all the paprika.

12. Add tomato paste to the pot and stir.

13. Add vegetables and garlic and heat for approx. 2-3 minutes. Stir occasionally.

14. Add the beans with kombu and stir in well.

15. Pour all 6 cups of beef stock into the pot and stir.

16. Bring soup to a boil.

17. Reduce heat to low and simmer the soup for 90-120 minutes. Taste the beans after 90 minutes and see if they are soft. If not, add 30 minutes or time as needed until the beans have a soft texture; however, they are not mushy.

18. Taste the soup and add salt, pepper, and paprika as needed.

19. Let the soup cool down and reheat.

20. Serve the soup in a cup and garnish with some crème fraîche (or sour cream) and parsley. Sprinkle some paprika over the soup.

Notes:

1. I always use dry beans for this recipe. You can use canned beans if you prefer, but will be slightly different. If canned beans are used, drain and rinse them before adding the beans to the other ingredients. The cooking time can be reduced to 30 minutes.

2. If you cannot find smoked pork belly, you can add the flavor yourself. Take 2 tbsp of brown sugar and add some drops of liquid smoke to it. Be careful with the amount. It can be overwhelming. Then rub the smokey sugar onto the pork belly (you will not need all of it for this amount of pork belly) and let it cure for a few hours in the refrigerator.

Wine Pairing

Matalj, Kremen Kamen, Negotinska Krajina, Serbia

Or

1858 Cabernet Sauvignon Paso Robles, California

Why:

Cabernet Sauvignon offers hints of plum and spices. Oak, accompanying the fruit flavors, goes well with this hearty, smokey soup.

Music Pairing

Various Traditional Serbian Musicians - Oj, Ružice Rumena

Listen to music

Why:

This traditional Serbian song tells us about love and separation. The ones who had gone away always cherished memories of what they loved at home. Traditional food was always a reminder of home, where one grew up. This traditional soup will bring one back home in their minds.

Hungarian Goulash Soup (Gulyásleves)

This very traditional dish is actually a “cowboy” soup.

Go to recipe

Goulash soup is a dish with humble beginnings. Originating in Hungary during the 9th century, the soup was created by Hungarian herdsmen (cowboys) who needed an easy-to-make, filling meal while out tending to their animals. The dish became popular because it used affordable, readily available ingredients such as beef, potatoes, and paprika. Today, the dish has evolved and can be found in many variations that differ by region. For example, you can find goulash with pork, lamb, or even chicken in some parts of Eastern Europe.

Goulash means Herdsman or Cowboy

The origins of the name "goulash" are not entirely clear. Some say it comes from the Hungarian word "gulyás," meaning herdsman, and the soup "gulyásleves" since Hungarian herdsmen invented the dish. Others believe the name originates from the Turkish word "gülas," which means stew. Nonetheless, the dish's popularity spread across Europe, and it eventually became a staple dish in other countries such as Austria, Germany, and the Czech Republic.

Have a Goulash Party

Besides its robust and delicious flavor, goulash soup is a dish steeped in cultural tradition. The dish is often served in Hungary during celebrations such as weddings and holidays. In fact, "goulash parties" are a popular way to gather different generations of family and friends to indulge in a big pot of soup. The addition of paprika symbolizes the sun and warmth of community, while the tender meat and vegetables represent the earth's bounty.

As goulash soup spread in popularity across Europe, it became part of the culinary heritage of many countries. Each country has its unique twist on the classic recipe. For instance, in Germany and Austria, goulash is typically thicker and meatier and is served with spaetzle, a type of German noodle. Meanwhile, in the Czech Republic, it is typically made spicier by adding tomato paste. In Croatia, the dish often includes red wine or vinegar for more tanginess.

This soup is a true meal

I remember when I was young, my father adored Goulash Soup. Coming out of the Second World War, my father was starving and always looking for food. Later, when food was available, he always enjoyed Goulash Soup. This is like a meal, rich in meat, vegetables, and spices. He had pretty much everything he could not have before in just one bowl combined. I cooked it for him often, developing my own version of the soup over the years. I remember how happy he was when I served it. I hope you can enjoy it too!

Hungarian Goulash Soup (Gulyásleves)

Ingredients

• 2 lb. Beef (Chuck) cut into 1" (or so) cubes (note 1)

• 1 cup Jowl or Bacon (or both) cut into small cubes (note 2)

• 1 small can (6 oz) Tomato Paste

• 1 1/2 cup Red Wine (Cabernet Sauvignon)

• 2 medium Green Sweet Peppers

• 1 cup Celery Root cut into small cubes

• 3 medium Onion

• 2 medium Carrot

• 4 medium Mushrooms

• 3 medium Yukon Gold Potatoes

• 1 head Garlic (plenty)

• 16 cups Beef Stock

• 4 tbsp Hungarian (Szeged) Paprika (note 3)

• 1 tbsp Hot Paprika (optional)

• Salt Pepper to taste

• 2 tbsp Caraway Seeds (not Cumin Seeds!)

• 1 tbsp Marjoram

• 2 Bay Leaves

Garnish

• Sour Cream or Crème Fraîche

• Chopped Parsley

The Process

1. Fry the jowl or bacon in a large pot until the fat renders.

2. When the pieces are brown and appear dry, remove them from the pot, ensuring all fat stays inside. You don't want the hard pieces in your soup.

3. Add the meat and fry it until it turns brown. This can take a while since the meat will let some water in the pot. Make sure you fry the meat in small batches, so there is not too much liquid in the pot. It does not have to be crisp but has to have color to develop the Maillard reaction.

4. Add onions and fry until translucent.

5. Add caraway seeds and heat for 1 minute.

6. Add tomato paste. Stir well and heat for 5 minutes to make it "sweat."

7. Add garlic and heat for 1 minute.

8. Add celery root, carrots, and peppers and stir well.

9. Pour red wine into the pot and cook for 3 minutes. We will not reduce the liquid since it is already pretty creamy.

10. Pour the beef stock into the pot and stir.

11. Add two of the three cut potatoes.

12. Bring to a boil.

13. Reduce heat to low and simmer for 2 hours.

14. Let the soup cool down and place it in the refrigerator for a few hours. The fat will rise to the top and will solidify. This allows you to remove fat, if it is too much for you. (note 4)

15. Reheat the soup and let it cool down again. Repeat 1-2 times. (note 5)

16. Around 30 minutes before you serve the soup, add the third cut potato and let it boil with the soup. (note 6)

17. Serve the soup in a bowl and garnish it with a dollop of sour cream (or better Crème Fraîche) and some chopped parsley.

18. Enjoy!

Notes:

1. I prepare the chuck and cut most of the fat out. You could use a leaner cut such as round roast, but chuck offers better flavors.

2. Pork jowl has a lighter flavor and offers more fat than bacon when rendered.

3. Use only original Hungarian paprika, preferably from Szeged. It will make a big difference. This paprika is not difficult to get. Most good supermarkets offer it, or you can buy it online.

4. Do not throw the fat away. It is very tasty and can be used for other things. If you like butter on your bread, try the soup fat instead. It is actually healthier than butter. You can also use the fat to fry meats or eggs in it. It will give your food the extra flavor.

5. The process of reheating liberates some of the flavor molekules which are trapped inside of fat, starch and vegetables. Furthermore, Proteins break down and release amino acids, such as glutamate, which enhance savory or umami tastes. Every time you reheat the soup, it will taste better. This does not work with all foods, but it works great with Goulash Soup.

6. We will add the third potato later to have it not too mushy. The other potatoes will slightly dissolve in the soup.

Wine Pairing

Rioja Crianza such as Marques de Caceres or similar.

Why:

Rioja Crianza ages only one year in oak, which preserves some of the acidity and prevents the wine from being too complex. Rioja is fruity, earthy, and robust, capable of competing with the spiciness of a goulash soup. However, too much complexity can overpower the dish, which will not be a problem with Rioja Crianza.

Music Pairing

Gyors Csardas - Various Hungarian Folk Songs

Why:

Csardas is a Hungarian dance of alternating slow and fast sections. Music for this dance is also called Csardas. It is playful, powerful, and sometimes carries melancholy. This lively play of different scenarios matches our soup, full of different flavors that dance together playfully.

It would be too difficult to name only one piece, but here is a good example: Listen to music