This High Protein Bean Salad is Fresh and perfect for Summer
It took me a while to get my kids to eat beans. I tried several recipes before I found one that would be loved by the whole family; this High Protein Bean Salad is unanimous at home, everyone is happy when they see this beautiful colorful salad arriving on the table.
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Sometimes I make my legumes out of dried beans, but to be honest most of the time I use canned beans it’s quick and just as good! For this recipe I used a variety that I had on hand; red beans, chickpeas, lima beans, etc. You can also use the varieties you have in your pantry.
Legumes have a remarkable nutritional profile and are a rich source of healthy fiber and protein.
For example, 1 cup (198 grams) of cooked lentils provides (1)
Proteins: 18 grams
Fiber: 16 grams
Carbohydrates: 40 grams
Iron: 37% of daily value (DV)
Folate: 90% of DV
Magnesium: 17% DV
Potassium: 16% DV
In addition, the same amount provides more than 10% of the daily value for vitamins B1, B3, B5 and B6, as well as for phosphorus and zinc,
Legumes are among the best sources of plant-based protein. They are not only very nutritious but also inexpensive.
If you are not used to eating legumes, and to avoid bloating start slowly with lentils, split peas and smaller beans. Your body will gradually adapt. Also take the time to rinse the canned beans well.
Why you need to add Bean to your menu
To live older and healthier: Beans and other legumes (lentils, peas, etc.) are the most important food predictor of longevity in people of different ethnicities, similarly, legumes are a staple food in regions of the world known for their longevity.
Reduces the risk of heart disease: Research shows that legumes lower blood pressure and that just one serving of beans a day can reduce bad cholesterol by 5%!
Protects against diabetes: Eating legumes helps prevent type 2 diabetes and improves blood sugar control in people who already have diabetes.
More recipes with beansPrint
High Protein bean Salad
This High Protein Bean Salad is unanimous at home, everyone is happy when they see this beautiful colorful salad arriving on the table.
- Prep Time: 10
- Total Time: 10
- Yield: 6 1x
- Category: Lunch
2 can (19 oz.) bean of your choice rinsed (chickpeas, kidney beans, black beans, lupine and)
1 red bell pepper, cubed
3/4 cup halved cherry tomatoes
1 small English cucumber, cut into cubes
1/4 cup sliced green olives
2 slices green onion, sliced
1/3 cup canola oil
1 tbsp balsamic vinegar
1 tsp dijon mustard
the juice of a lime
1 1/2 tablespoon Provence herbs
Salt and pepper to taste
Put the salad ingredients in a bowl.
Make the dressing in another bowl and mix it.
Pour the vinaigrette over the salad and mix.
Macerate 30 minutes before serving
For the vinaigrette you can also use the recipe of the best Vinaigrette.
Keywords: bean, legume. vegan, vegetarian