Farmers Market Mediterranean Diet Bean Salad Recipe Is High-Fiber, High-Protein & Perfect for Meal Prep (10 Minutes) by Katie Smith
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We eat a lot of beans in my house. For a while, I was eating beans everyday. Beans are a superfood, and one of the healthiest ingredients you can eat and cook with. Just check out the health benefits of beans. Beans are a nutrient-dense, high-fiber and high-protein food we all really should eat more of.
Dense bean salads are trending all over social media. I make a big Mediterranean-inspired bean salad at the beginning of the week, pop it into the fridge and eat on it all week long. I do not follow a recipe when I make healthy bean salads, but do have a formula: equal parts beans and vegetables. I also use in-season vegetables, which is important when following the heart-healthy Mediterranean diet. Read about the health benefits of the Mediterranean Diet. Another tip is to cut the vegetables the same size as the beans.
The farm-to-market recipe below is for the salad you see pictured, but don't feel you have to follow it to the letter. Use fresh vegetables you find at your local farmers market and adjust the ingredients to suit your tastes.
This gluten-free white bean salad recipe makes a delicious high-protein and high-fiber vegetarian lunch, or serve it as a side dish with dinner. Both fiber and protein are lacking in so many people's diets, so this is one recipe you should consider for your weekday lunches and dinners or as a meal-prep recipe. Read about the health benefits of fiber and the health benefits of protein.
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings:
Ingredients
- white beans (rinsed and drained if they are canned, I used dry beans I cooked)
- bell pepper, cut same size as the beans (whatever color you like, I used purple)
- cucumbers, cut the same size as the beans
- heirloom tomatoes, cut the same size as the beans (I used cherry tomatoes)
- shallots, sliced (bulb and stalk)
- fresh herbs, chopped (I used fresh mint and dill)
- feta cheese, crumbled
- olive oil
- lemon juice
Here's how to make it:
- Put the beans, vegetables and herbs into a large bowl.
- Add the feta. Drizzle with the olive oil and lemon juice. Season with salt and black pepper, to taste.
- Toss to coat and serve.
- If not serving immediately, cover and store in the fridge.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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