Lifestyle Tips, Recipes

3 Bean Salad

Since I’ve gone back to work, I’ve been really cognizant of having meals prepared for lunch that travel easily and are packed with nutrition. I really enjoy cooking a more elaborate meal for dinner, so something simple for lunch is perfect. I also don’t mind eating the same thing for lunch every day, so meal prepping on Sunday works best for me.

I find that a basic salad is ideal for lunch – they travel well and require no reheating. Salads are also hydrating and nutritious. I like to add legumes to my salad to increase the nutrition and to help me feel more satiated. Legumes are a great source of protein, fiber, and micronutrients. Luckily for me, I’ve got a gut microbiome that can easily digest beans without and bloating or discomfort. Know what I’m saying?

To prepare this meal, I make a batch of the 3 Bean Salad and divide it evenly between 5 plastic containers. From there, I might add tomato wedges or other raw veggies and either air fried tofu or steamed tempeh for a bit of extra protein. Then, I top that with greens; either spinach, kale or a combination of both. I pack some of the cilantro lime dressing in a small container to toss on the salad when I’m ready to eat.

IMG_2774

This 3 Bean Salad has flavors that are Mexican-inspired. But you could very easily adjust some of the ingredients and the dressing to suit your taste preference. That’s what I love about this recipe – it’s versatile. If you have all the ingredients on hand, great! Use them. If you have slightly different ingredients or you don’t like one of the ingredients I listed, then use what you have and prefer.

This meal is inexpensive to prepare. It’s less than 1 dollar per can of beans, a few cents for the corn, onions and bell peppers. Avocados are in season, so those are also inexpensive. I like to buy organic greens, so those can be a bit more expensive. When you factor in the cost of all of the ingredients, lunch for 5 days costs less than 20 dollars. You don’t have to spend a fortune to eat healthy, delicious, vegan meals!


I hope this recipe inspires you to prepare meals for a successful work week. Even if you didn’t have time on Sunday to meal prep, something like this 3 Bean Salad is quick and easy to prepare during the week.

When your meals are ready-made and simple, it’s far easier to choose something that is health-promoting for lunch than to grab something from the vending machine.


3 Bean Salad

  • Servings: 5
  • Difficulty: easy
  • Print
Simple, delicious and nutritious 3 Bean Salad to serve with your favorite greens.

3 Bean Salad Author: Brianna Wright

Ingredients

For the 3 Bean Salad:

1 Can Black Beans, drained and well rinsed

1 Can Dark Red Kidney Beans, drained and well rinsed

1 Can Cannellini (White Kidney) Beans, drained and well rinsed

1 Cup Frozen Corn

1/2 Small Red Onion, finely diced

1/2 Red Bell Pepper, finely diced

1/2 Green Bell Pepper, finely diced

For the Dressing:

1 Ripe Avocado

1 Handful Cilantro Leaves

1 Small Garlic Clove

Juice of 1 Lime

Pinch of Salt

Extra Water, as needed

Directions

For the 3 Bean Salad

  1. Drain and rinse all three cans of beans extremely well.
  2. Finely dice the onion and bell peppers.
  3. Combine the beans, corn, onion, and bell pepper in a large bowl and mix well.
  4. If preparing in advance, store separately from the Cilantro Lime Dressing.
  5. If serving immediately, coat well with Cilantro Lime Dressing and refrigerate at least 30 minutes before serving.

For the Dressing

  1. Combine all ingredients in a small blender cup except the water.
  2. Blend until smooth, adding the water 2 Tablespoons at a time to reach desired dressing consistency.

3 Bean Salad

Advertisements

1 thought on “3 Bean Salad”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s