Welcome back to another delightful and nutritious recipe that will not only satisfy your taste buds but also fuel your body with essential nutrients. Today, we’re diving into the world of legumes with our Protein-Packed Beans Salad. This salad is a vibrant medley of colors, flavors, and textures, featuring the best of the Mediterranean diet.

Legumes, particularly beans, chickpeas, and lentils, are the stars of this dish. These tiny powerhouses are packed with plant-based protein, fiber, and an array of vitamins and minerals. Incorporating legumes into your regular diet can significantly boost your health. They are excellent for maintaining a healthy heart, supporting digestive health, and keeping your blood sugar levels stable. Plus, they are incredibly versatile and can be a great substitute for meat, especially if you’re looking to add more plant-based meals to your diet.

This Beans Salad is not just a side dish; it’s a complete meal. Whether you’re looking to improve your diet, boost your energy, or simply enjoy a fresh and tasty meal, this salad has got you covered. And the best part? It’s so easy to make!

Let’s get started.

Ingredients

For the Salad:

• 1 cup cooked chickpeas
• 1 cup cooked green lentils
• 1 cup cooked red beans
• 190 g fresh tomato
• 150 g red and/or green pepper
• 150 g cucumber
• 120 g fresh apple
• 30 g green onion
• 50 g parsley
• 1 medium-sized avocado

For the Vinaigrette:

• 4 tbsp. olive oil
• Juice of one lemon
• 4 tbsp. apple cider vinegar
• 1 tsp. salt
• Black pepper to taste

Directions

1. Clean and chop the tomato, cucumber, red or green pepper, apple, onion, and parsley into small pieces.
2. If not using canned legumes, cook your choice of legumes (beans, lentils, chickpeas) according to package instructions. Drain and rinse if using canned legumes.
3. In a large mixing bowl, combine the cooked legumes and chopped vegetables.
4. In a separate bowl, prepare the vinaigrette by mixing olive oil, lemon juice, apple cider vinegar, salt, and black pepper. Stir well to combine.
5. Pour the vinaigrette over the mixed legumes and vegetables. Stir gently to ensure even distribution of the dressing.
6. Transfer the salad to a serving plate or bowl.
7. Slice the avocado and garnish the salad with the avocado slices.
8. Serve and enjoy your fresh and healthy Protein-Packed Beans Salad!

Nutritional Information (Per Serving)

• Calories: 194
• Protein: 7.18 g
• Fat: 9.2 g
• Carbohydrates: 22.55 g
• Fiber: 7.1 g

Serving Information

• Servings: 8
• Prep Time: 30 minutes

Storage & Tips

• Storage: Store leftover salad in an airtight container in the fridge. It’s best to consume it within 2-3 days for optimal freshness.
• Tip: Add fresh avocado slices last minute when serving fresh or leftover portions to maintain their creamy texture and vibrant color.