Three Beans Salad

Recently I had a guest over for dinner who was vegan. Since I am not a vegan, it became challenging to figure out a vegan salad recipe. But the other challenge was to create a healthy salad for weight loss, as the guest was on a strict weight loss diet.

So I picked out a few vegan salads to try and was very excited and energized after making this three-bean salad, assembled in 15 minutes or less. So much so that it qualified as our recipe for the week.

Ingredients

  • Pre-cooked mixed beans( Red, Black-eyed, Black)- 70 gm each or about 3/4 cup
  • 1 small onion(70 g), chopped
  • 1 small tomato(90 g) chopped
  • 1 tsp mint leaves
  • 1/2 a lemon’s juice
  • ¼ tsp Himalayan pink salt
  • ¼ tsp chilli flakes

Method

  • Cut all vegetables in the desired shape
  • Add the cut vegetables and beans to a bowl
  • Add all the seasonings from the top and mix

Nutritional Info

Calories319.2 kcal
Protein19.6 g
Carbs45.2 g
Dietary Fats1.6 g
Fiber14.7 g
Vitamin A765.8 IU
Folate367.8 µg
Vitamin C28.4 mg
*approximate values

We are using three types of beans in the recipe to get maximum salad benefit. Want to make it just one bean salad, or want to use four different beans? Go ahead! Do it your way. Use any kind of beans that you like. 

The salad dressing is fresh and vibrant with herbs. The zing from lemon juice gives it a nice flavor kick and fresh mint leaves, a very refreshing taste.

Beans, a staple of the Mediterranean pantry, are healthy, versatile and rich in antioxidants, fiber, B vitamins, iron. Plus, they’re an excellent hearty alternative to high-fat proteins.

Beans are also an excellent replacement for meat as a source of vegetarian protein, which is why non-vegetarians don’t consume it much. Here are the reasons why they are suitable for everyone:

Are mixed beans good for you?

Beans are classified as legumes, seeds from flowering plants in the Fabaceae family. There are many types of beans like lima beans, black beans, black-eyed peas, soybeans, kidney beans, garbanzo beans, navy beans, pinto beans and red beans.

Here is an article related to this topic:

https://fabulousbody.com/bean-the-complete-guide-protein-content-in-bean/

Mixing the beans is a good idea as navy beans have more calcium; cranberry beans score high in folate, and garbanzos and limas are exceptionally high in iron. In addition, Navy beans are packed with starch, adzukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.

Fiber

Beans are a great source of fiber. Fiber helps keep you regular and protects against heart disease, high cholesterol, high blood pressure, and helps to foster healthy bacteria in the gut.

Related:

https://fabulousbody.com/what-is-fiber-health-benefits-food-sources-and-daily-requirements/

The fiber in beans helps to soothe blood sugar spikes and keep us full for a  longer time, which may help with weight loss and preventing insulin resistance and type 2 diabetes. ((<https://pubmed.ncbi.nlm.nih.gov/23885994/>)), ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/>))

Protein

Protein is an essential nutrient that plays a crucial role in the maintenance and repair of our bodies. So it is because they are high in amino acids, the building blocks of protein.

Beans are a great way to get the low-fat, low-calorie protein that is high in dietary fiber.  A single cup has around 15 grams, two to three times more than rice or wheat. 

High-protein diets may prove as a successful strategy to prevent or treat obesity and better body weight management. ((<https://pubmed.ncbi.nlm.nih.gov/25926512/>))

Folate

Folate is a water-soluble B-vitamin that our body needs to produce new red blood cells. Folate even aids in making DNA and RNA transcritical for muscle repair and healthy cells and preventing damage from free radicals. ((<https://ods.od.nih.gov/factsheets/Folate-Consumer/>))

Heart Health

People who consume beans regularly may be less likely to die of a heart attack or other cardiovascular problem. ((<https://pubmed.ncbi.nlm.nih.gov/11718588/>))

According to the Department of Health and Human Services, beans are high in soluble fiber; 5 to 10 grams of it per day can reduce LDL (bad) cholesterol by up to 5 percent. Cooked beans contain 0.6 to 2.4 grams of soluble fiber per half-cup. ((<https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus>))

Weight Loss

Beans may help with weight loss. Various studies indicated that including one portion of beans, peas, chickpeas, or lentils daily could contribute to a decent weight loss. A  new study suggests eating about 3/4 cup (130 grams) each day of pulses led to a weight loss of 0.34 kilograms (about half a pound). ((<https://www.sciencedaily.com/releases/2016/03/160330135255.htm\>)), ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/>)), ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294352/>))

Researchers think that weight loss may be because beans increase the sense of fullness and modulate blood sugar levels.

Three bean salad is not only a vegan salad recipe but also a vegan high-protein snack. So what is vegan?

What is vegan?

It might be the most routine question about veganism. A vegan diet contains only plants such as vegetables, fruits, grains, nuts, seeds and legumes.

They eat bread, rice, pasta, dairy alternatives such as soymilk, coconut milk, almond milk, and all kinds of vegetable oils.

Vegans don’t eat any foods made from animals, such as meats, fish, eggs etc.

It also includes cheese, butter, milk, cream, ice cream, and other dairy products, mayonnaise and honey.

Veganism may sound like a new concept, but we have evidence that people who choose to avoid animal products can be traced back to over 2,000 years.

You can read more about vegan diet here:

https://fabulousbody.com/is-a-vegan-diet-healthy-vegan-diet-pros-and-cons/

Mint

Mint or Mentha belongs to the Lamiaceae family, which contains around 15 to 20 plant species, including peppermint and spearmint. It is a popular herb used fresh or dried in many dishes and infusions.

Studies have found that mint works against harmful microbes, regulates muscle relaxation, and helps control inflammation.

Mint contains menthol, an aromatic decongestant that might help break up phlegm and mucus, making it easier to expel. ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5814329/>)), ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6594199/>))

Now that we have explored the health benefits of the recipe for the week, we can make healthier food choices for ourselves.

Salads are one of the best ways in many cuisines to combine the goodness of different ingredients in one plate. 

Do let us know if you liked this recipe!