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- I eat this protein-packed bean salad 3 times a week. It’s cheap, takes 15 minutes to make, and keeps me full for hours. (businessinsider.com)
Local Foodie Discovers 15-Minute Bean Salad: Your New Meal Prep Champion
Move over, sad desk lunches! A delicious, protein-packed, and fiber-rich bean salad has taken center stage in the meal-prep routines of many, and it only takes a quarter of an hour to whip up. This isn’t just any old salad; it’s a “dense” dish designed to keep you feeling full and energized for hours.
Inspired by the viral creations of food influencer Violet Witchel in 2024, local food enthusiast Ellen O’Brien has perfected her own version of this culinary marvel. O’Brien’s go-to recipe boasts a whopping 20 grams of protein, 10 grams of fiber, and 25 grams of carbohydrates per serving, making it a nutritional powerhouse.
Effortless Preparation for a Week of Lunches
The beauty of this bean salad lies in its simplicity and accessibility. Most of the ingredients are likely already lurking in your pantry and fridge. Here’s what you’ll need for O’Brien’s favorite blend:
- 2 cups of cherry or grape tomatoes
- 1 ½ cups of crumbled feta
- 1 ¾ cups of chickpeas
- 1 ¾ cups of cannellini beans
- 1 cup of chopped red onion
- 1 ¼ cups of chopped English cucumber
- 3 tablespoons of olive oil
- A dash of salt and pepper (to taste)
The assembly is even easier: simply chop the onion, tomatoes, and cucumber into bite-sized pieces, drain the beans, and then combine everything with the feta and olive oil. A quick seasoning of salt and pepper, and you’re ready to serve, perhaps with a side of pita bread. This recipe typically yields four to five servings, making it an ideal Sunday afternoon prep for a week of satisfying lunches.
Dietitian Approved and Highly Customizable
Unlike some fleeting food trends, bean salads get a big thumbs-up from dietitians. Cassandra Lepore, a registered dietitian, emphasizes their role as a “gateway to eating more vegetables and getting in more fiber, protein, and potentially more color.” Plus, beans are incredibly cost-effective, offering a long shelf life that makes stocking up a no-brainer.
The adaptability of these salads is another major selling point. While O’Brien’s recipe hits all the nutritional marks, Lepore stresses the importance of maintaining a “good mixture of carbohydrates, protein, fiber, and healthy fats” in any customized version. Olive oil provides healthy fats, while beans deliver carbohydrates, protein, and fiber.
“I really would recommend ensuring that there’s a great balance of all of those key macronutrients so the salad is filling you up, you’re staying satiated, and you’re not ravenous for your next meal or snack right after eating it,” Lepore advises.
For those looking to tweak the recipe, Lepore suggests adding sweet or white potatoes for more carbohydrates, leafy greens for extra fiber, or nuts for a protein boost.
A Word of Caution for Fiber Newbies
While bean salads are undeniably healthy, those new to a high-fiber diet should proceed with a little caution. O’Brien, a frequent bean eater, has accustomed her body to such fiber-rich meals. However, Lepore warns that a sudden increase in fiber can lead to gastrointestinal discomfort like bloating or gas.
“If you are going to meal prep a bean salad, start slow, especially if there is going to be a significant amount of fiber,” Lepore recommends. “Maybe don’t meal prep it Sunday night and have it Monday, Tuesday, and Wednesday for lunch.”
Instead, try incorporating this delicious and nutritious salad into your diet one day a week and observe how your body responds. And, as always, it’s wise to consult with your healthcare provider to ensure your dietary choices align with your specific nutritional needs.