Tips & Info

Enjoy this Mediterranean bean salad recipe

From Sound Dietitians, a partner of the Verdant Health Commission. View the complete blog post and recipes from Sound Dietitians at www.sounddietitians.com/blog/mediterranean-bean-salad.

 

Mediterranean foods are typically high in vegetables, fruits, whole grains, beans, nuts, seeds, lean proteins like fish, healthy fats like olive oil, fresh herbs, and the occasional glass of red wine. It has also been the most widely researched style of eating and has shown to have heart health benefits.

There are so many reasons why beans are truly one of the best foods we can eat. They are a great source of plant based protein and complex carbohydrates. This means the carbohydrates are rich in fiber which is amazing for your gut health. Did you know that most Americans don’t meet their recommended 30g of daily fiber? Fiber is so important because it’s a prebiotic which helps to feed all the good bacteria in your gut! On top of all that goodness, legumes also contain iron, calcium, phosphorus, zinc, magnesium, and folate. Not to mention they are easy on your budget!

If you happen to be looking for a healthy work lunch, look no further! This lunch is super easy to whip up for the whole week ahead and is packed with nutrition to keep you satisfied.

Mediterranean bean salad

Serves 10

Ingredients for the Salad (see link below for dressing and directions):

  • 1 – 15 ounce can of chickpeas, drained and rinsed
  • 15 ounce can of white beans, drained and rinsed
  • 1/4 cup kalamata olives, halved and pitted
  • 1/3 cup roasted red peppers, drained, chopped
  • 1/2 of a small red onion, chopped
  • 1 cup cherry tomatoes, halved
  • 1 green bell pepper, seeds removed, diced
  • 1/2 of an english cucumber, diced
  • 1/2 cup crumbled feta cheese {optional}
  • Handful of fresh parsley, chopped
  • 4 green onions, chopped
To read more, including the rest of the Mediterranean bean salad recipe, view the complete post at: www.sounddietitians.com/blog/mediterranean-bean-salad.