This salad is a great option for lunches. The protein and fibre will keep you feeling satiated for hours. Beans are a big part of the Mediterranean diet…a diet that has been proven to improve heart health and potentially life span so you’ll want to add these to your weekly diet plan. I love this recipe for lunches…because it offers some variety over the standard sandwich. You can put this mix in a wrap, top a salad with it, or serve with corn chips or crackers. I also love that this salad keeps well in the fridge so can last you a few days. Give this and try and let us know what you think!
Mix in bowl:
- can black beans (rinsed well)
- can lentils (rinsed well)
- can black eyed peas (rinsed well)
- 1 red and green pepper
- 1/2 cup red and/or green onion
- 2 tomatoes (chopped)
- Cobb of organic corn – cooked and cored
- optional: 1 avocado chopped
- 1/3 cup olive oil
- 2 tbsp lime juice or half freshly squeezed lime
- 2 Tablespoons red wine vinegar
- 1 teaspoon honey
- 1/2 teaspoon sea salt
- 1/2 teaspoon pepper
- 1/4 teaspoon garlic powder
- fresh cilantro to taste (or parsley)
- Organic Tortilla chips for serving
Did you know that:
- Studies have shown that people who eat more legumes have a lower risk of heart disease, and the phytochemicals found in beans might be partially to thank, since they protect against it?
- Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.
- Beans provide the body with soluble fibre, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol.
- A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar. That should stave off hunger longer and give you a steady supply of energy.
- Beans are a diabetes sufferer’s superfood! The balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.
Linda Ljucovic, Registered Holistic Nutritionist and Essential Oils Educator