Beans Salad

Beans Salad

Aug 17, 2024

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Beans Salad

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.
    Carrot Salad

    Carrot Salad

    Aug 16, 2024

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    Carrot Salad

    Welcome to another wholesome recipe that brings both flavor and nutrition to your table! Today, we’re diving into a vibrant Carrot Salad that’s not just easy to make but also packed with health benefits.

    Carrots are the star of this dish, and they’re a powerhouse when it comes to boosting your overall health. Rich in beta-carotene, which your body converts into vitamin A, carrots help maintain healthy vision, skin, and immune function. They’re also loaded with fiber, which aids in digestion and helps keep you full longer—a perfect reason to include them in your regular diet. Plus, with the addition of heart-healthy walnuts, this salad offers a delightful crunch and an extra dose of omega-3 fatty acids. Whether you’re looking for a quick lunch or a vibrant side dish, this Carrot Salad is sure to become a staple in your meal rotation!

    Ingredients

    • 400 g carrots
    • ¼ cup walnuts (8 halves)
    • Approximately 3 green leaves of green onion
    • 1 tsp. mustard seeds
    • 2 tbsp. olive oil
    • 2 tbsp. balsamic vinegar
    • Juice of half a lemon
    • 1 tsp. salt
    • Black pepper to taste

    Directions

    1. Using a vegetable hand peeler, thinly slice the carrots and transfer them to a large mixing bowl.
    2. Add chopped green onion, chopped walnuts, and mustard seeds to the sliced carrots.
    3. In a separate bowl, prepare the vinaigrette by combining olive oil, balsamic vinegar, lemon juice, salt, and black pepper. Stir well to combine.
    4. Pour the vinaigrette over the salad mixture and toss gently to ensure even coating.
    5. Transfer the salad to a serving plate and enjoy the crisp, refreshing flavors of this healthy creation.

    Nutritional Information

    Per 1 Serving:

    • Energy: 155 calories
    • Protein: 2.1 g
    • Fat: 11.91 g
    • Carbohydrates: 11.42 g
    • Fiber: 3.6 g

    Prep Time, Servings, and Storage

    • Prep Time: 20 minutes
    • Servings: 4
    • Storage: For optimal freshness and nutritional benefits, it’s best to consume the salad within the first hour after adding the vinaigrette. Store any leftovers in an airtight container in the refrigerator, but note that the carrots may lose their crispness over time.

    Notes

    • Vegan & Gluten-Free: This salad is perfect for those following vegan or gluten-free diets.
    • Extra Tip: Mustard seeds add a layer of aroma and depth, elevating the salad to culinary excellence.