Ever since our White Bean Salad got snuffled up and shared on several health and fitness websites, we’ve been looking for another high-protein dish that was as tasty as it was sure to catch the eye.
And we’ve found one. Once you’ve tried it, it’ll be very hard to deny this summer dish a place at your table. It pulls the best from Greek and American salads, using feta, beans and corn as the base with a dressing made from the tangy combination of red wine vinegar, lime and cumin.
It’s really easy to prepare so it’s perfect for chucking into a box and taking to work, out for a picnic or bbq or just for something quick at home.
Health Benefits – High Protein Kidney Bean Salad
If being gluten-free is important to you, you’ll be pleased to know this one is just that. And as the name implies it’s really high in protein too – over 20g in a single serving! On top of that it’ll supply you with more than half a day’s iron needs, lots of calcium and fibre and vitamins A, C and B6. Wow.
We figured it was about time the mighty bean got the recognition it deserves:
Quick history lesson – all “common beans” eg. pinto beans, black beans, kidney beans most likely stem from a common bean ancestor in Peru.
From there they spread around South and Central America until they finally made it to Europe in the 15th century with the help of Spanish explorers (1).
They are very dense in macro and micronutrients in relation to their calories. In other words, you get lots of proteins and fibre, some vitamins (like vitamin B1) and a whole host of important minerals such as potassium, iron and manganese to name just a few (2). This small (!!) study even found that a diet rich in legumes can be superior to a diet rich in whole grains (3).
Anyway, swapping less nutrient dense food (eg. white wheat products and other processed foods) for bean-rich dishes has been proven to have significant health benefits. They have been linked to reduce the risk of heart disease, various types of cancer and type 2 diabetes. On top of all that they help you to maintain a healthy weight (4).
So tell us:
- Do you eat many legumes?
- Did you notice a change in your digestion when you started eating more legumes?
- Which is your favourite bean? Mine is the chickpea!
- 1 can of kidney beans or black beans, drained and rinsed
- 1 can of corn (or about 1.5 cups fresh/frozen corn)
- Half a cucumber, finely diced
- ¾ cup (100g) of crumbled feta
- 1 cup (50g) chopped of cilantro or parsley
- 0.5 cups chopped celery or green onions (about one green onion)
- For the dressing:
- Juice of half a lime
- 2 tbsp olive oil
- 1 tsp dijon mustard
- 1 clove of garlic
- 1-2 tsp of ground cumin
- 0.5 tsp of oregano
- A pinch of salt and pepper to taste
- Well, the ingredients say everything you need to know already, but let's elaborate just in case:
- Rinse the corn and the kidney beans.
- Dice up the cucumber and chop the cilantro or parsley.
- Then chop the green onion. So far so easy.
- Get a big bowl and throw in everything you rinsed and chopped. Now crumble in the feta and give it a good mix.
- Get a small bowl and add all the ingredients for the dressing. Stir, then taste to make sure it's fine.
- When approved, mix in the dressing to the salad.
- And there you have it, your salad is ready!