Monkey salad is one of the best recipes invented to use leftover vegetables. It’s an easy way to get your daily dose of fruits and vegetables in one bowl, making a wonderful lunch or dinner.
This recipe traditionally uses red grapes for added sweetness, but it can be modified with whatever fruit is available. Or, you can skip the dressing and add more vinegar if you want a sour dish.
What is Monkey Salad?
Monkey salad is a salad that is made using cooked rice, black-eyed peas, and chopped fruits. Its origins are unknown, but it is popular in the Southern part of the United States.
It is often eaten with fish and other seafood, but it can be used as a meatless recipe to replace main meal options.
How to make Monkey Salad
- 2 large tomatoes, chopped
- 2 cups cucumber, chopped
- 1 large red onion, chopped
- 4 large green bell peppers chopped
- 1 yellow bell pepper, chopped
- 4 ribs celery, chopped
- 12 oz can red kidney beans (garbanzos), drained and rinsed
1. Soak the kidney beans overnight in cold water (pinch off the ends and discard). Transfer to a colander, drain and rinse thoroughly. If you want more flavor, add 1 tsp of red wine vinegar.
2. In a large bowl, combine all vegetables with their dressing.
3. Place in a serving bowl or plastic airtight container and sit in the refrigerator to chill thoroughly before eating.
4. Serve with a salad dressing of your choice.
Benefits of Monkey Salad
The true benefits of this salad are its high fiber content. First, the kidneys beans are a good source of soluble fiber, reducing the risk of heart disease and lowering cholesterol.
The red kidney beans also contain folate, which can help lower homocysteine levels in your blood. Homocysteine is an amino acid that contributes to many health problems like arteriosclerosis (hardening of the arteries) and anemia.
Top 5 Amazing Serving Ideas of Monkey Salad
1. Pairing it with a protein source
This dish is best served with other proteins such as chicken, fish, or turkey.
2. Smoked Salmon and Monkey Salad
This combination is full of omega 3 fatty acids, which helps reduce the risk of heart disease, enhances brain development, and improves inflammatory conditions in the body.
3. Spicy Chicken and Monkey Salad
The chopped bell peppers will provide a spicy kick paired with a large serving of grilled chicken breast.
4. Hot Wings and Monkey Salad
Serve with plates of waffle fries, corn on the cob, and a pickle for the perfect pre-football game snack.
5. Grilled Salmon and Monkey Salad
Use salmon instead of chicken to pair with this dish if you love to fish.
What is the best way to serve monkey salad?
The best way to serve monkey salad is by dressing that complements the fruit and vegetables in the mix. You can use olive oil as your base, then add some spices like salt or pepper for extra flavor.
Can I Freeze It?
Monkey salad is best served fresh when you can. If you want to freeze it, make sure the vegetables are chopped and chilled beforehand to prevent freezer burn.
Is it Gluten-Free?
Most monkey salad recipes contain black-eyed peas, which can be made gluten-free using a certified gluten-free product.
Cooking the beans in a separate pan will also help reduce their gluten content without changing the taste or texture of the dish itself.
Is It Suitable For Diabetic Patients?
This dish is made with black-eyed peas, considered a diabetic food. This can easily be modified to include gluten-free bread crumbs to avoid this issue.
Can I Substitute this Recipe with Others?
You can substitute black-eyed peas for another canned legume. Other ideas include lentils, pinto beans, or chickpeas.
You can also make minor adjustments, such as replacing the kidney beans with marinated tofu for a vegan dish. Add extra vegetables or fruit for protein and fiber if you want to leave the beans out completely.
Whether It’s A Healthy Dessert?
The banana in this recipe is filled with vitamins B6 and E, decreasing your risk of diabetes and improving your cholesterol profile.
The black-eyed peas are rich in fiber, minerals, protein, and phytonutrients to help lower cholesterol levels. This dish is also a good source of potassium, zinc, copper, and manganese.
How to improve its Energy Levels?
Monkey salad is a high-protein dish that can help relieve hunger pangs after eating a big meal. Monkey salad is a simple dish that is good for everyone. It’s a hearty meal that can be consumed by itself or paired with chicken, fish, or beef.
The best part about this dish is that you can create a new recipe every time you make it depending on what fruits and vegetables are in season during the year.
Is It Suitable For Kids?
Yes. Monkey salad is a good way to get younger eaters to eat healthier food. It can be served as part of their lunch or dinner with some chicken, ham or turkey and bread.
Are Monkey Plants Edible?
Monkey plants have toxic qualities that look similar to other edible plants. Eating them can cause dry mouth, slow heart rate, difficulty breathing, vomiting, and abdominal pain in people with compromised health symptoms such as liver or kidney problems.
Is It A Low-Fat Dessert?
Monkey salad is a high-fiber, low-fat dessert. It contains no saturated fat, cholesterol, and sodium. It also has high levels of zinc, withal, and vitamin C.
Is It Suitable For Vegans?
This popular recipe can be modified to include vegan ingredients such as gluten-free bread crumbs or tofu in place of kidney beans. You can also use soy sauce instead of fish sauce and grapeseed oil instead of vegetable oil.
Is It Suitable For The Elderly?
Monkey salad is a good dish for the elderly to eat. It can help improve their cholesterol and blood sugar levels.
Is It Suitable For Diabetics?
Monkey salad is made with black-eyed peas, considered a diabetic food. If you are looking to modify these recipes, you can use gluten-free bread crumbs or tofu to make them gluten-free and suitable for people with diabetes.
Should I avoid it if I have a weak stomach?
Yes, monkey salad is not recommended if you have a weak stomach. Consuming raw beans or vegetables can cause stomach cramps, vomiting, and diarrhea. It’s best to avoid this recipe if you have a very sensitive digestive tract.
Is Monkey Salad A Healthy Alternative To Potato Salad?
Yes. This dish is low fat and contains fewer calories than a regular serving of potato salad or coleslaw. It also has less sugar and sodium than other dishes of its kind.
The beans in this dish also contain high levels of iron and zinc that can promote heart health in people with anemia symptoms.
Does It Have Saturated Fats?
Monkey salad contains a little saturated fat. It’s mainly derived from the meat used in the recipe and can be cut down by using a vegan substitute such as tofu.
Is it a Low-Calorie Dessert?
Monkey salad is a good low-calorie dessert. It contains fewer calories than other dishes of its kind because there are no saturated fats or proteins included in the ingredients used to make it.
However, black-eyed peas are rich in fiber and nutrients that can still promote weight loss without straining your stomach.
How to Choose the Right Monkey King Seeds?
The best way to choose beans is through their size, color, and crunchy or soft when picked out of the pod.
Some beans such as lima, broad beans, and butter beans are better for cooking than other types like pinto, kidney, or wax beans.
Should I Save It for Later?
You can enjoy monkey salad as a summer dessert. Before eating it, you can also let it sit in the fridge for 3 to 4 days.
If needed, slices of bananas and green beans can be substituted for the dates. Your choice of fruits and vegetables can be combined to keep the dish interesting over time.
The Bottom Line
Monkey salad is a good recipe for those looking to reduce their cholesterol levels, increase their energy levels and keep the kids healthier.
This dish needs to be stored in an airtight container in a cool, dry place during its long storage period. It’s best to consume it within 3-4 days of making it.
Monkey Salad Recipe This recipe is simple and easy to make. It can be easily doubled or quadrupled depending on how much you’re making and what ingredients you have available.