Looking for the perfect bean salad recipe that’s not only healthy and delicious but packed with protein? I’ve got you covered.

I recently watched Live to 100: Secrets of the Blue Zones (if you have not yet watched it, you must). Author and host author Dan Buettner states that middle aged-American’s lose up to 6 years of life expectancy eating the standard American diet. A plant-based or even Mediterranean Diet is the preferred way of eating in the Blue Zones.

Yes, going completely plant-based is hard, but by simply adding a cup of beans to your daily food intake, you can increase your life expectancy by 3-5 years (according to Dan Buettner)! So even the smallest step helps.

Bean Salad Recipe With Healthy Ingredients

Black beans are considered a nutritional powerhouse that are rich in plant-based protein, fiber, and antioxidants that help manage blood pressure, sugar, and cholesterol levels. Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health.

So by adding these two types of beans to my healthy bean salad, you are already helping your health significantly. The recipe also contains:

Tomatoes: They may ease inflammation, boost your immune system, lower your cholesterol levels, and keep your blood from clotting. All of which may help prevent strokes.

Red Onion: Rich in antioxidants, vitamins, minerals, and fiber red onions have been shown to boost our health in various ways. These may include fighting inflammation, boosting the immune system, maintaining a healthy cardiovascular system, promoting healthy digestion, fighting cancer and even enhancing hair growth.

Fresh Cilantro: This herb is a good source of vitamin C, which is important for building healthy collagen, and a great source of inflammation-fighting polyphenols. Cilantro is also very high in selenium which is a natural detoxifier.

Fresh Garlic: Besides the intense flavor, its healing properties include stimulating metabolism, fighting infection and promoting healthy gut bacteria. It also may be able to improve brain function, reduce blood sugar levels and is an anti-inflammatory.

Cumin: This spice contains compounds called flavonoids that work as antioxidants in the body. Antioxidants can help neutralize free radicals that cause cell damage. By neutralizing these particles, antioxidants can help prevent diseases like cancer, heart disease and high blood pressure.

Jalapeno: These chili peppers are teaming with nutrients including vitamins, minerals, fiber, and antioxidants. Vitamins A, C work as potent antioxidants to help combat free radical damage to the cells and bolsters the immune system and keeps the skin firm and radiant. Just make sure to remove the seeds and not touch your eyes after you do.

Avocado: Extremely heart healthy, avocados may prevent diabetes complications, promote healthy digestion, increase brain function and keep you fuller longer.

And guess, what? Even with all of these amazing ingredients this high protein bean salad recipe is delicious and super easy to make. In fact, you only need 15 minutes to make it. If you want even more protein, feel free to add some organic chicken breast or fresh shrimp.

Healthy High Protein Bean Salad Recipe

Yields 4 servings  |  Prep Time 15 min

Ingredients:

• 2 cloves garlic minced
• 3 tbsp fresh lime juice
• 1 tbsp extra virgin olive oil
• 1 tsp cumin
• 1/2 teaspoon salt
• pinch crushed red pepper flakes
• 15 oz can organic chickpeas (rinsed and drained)
• 15 oz can organic black beans (rinsed and drained)
• 1 cup cherry tomatoes (halved)
• 1/4 cup finely diced red onion
• 1 small jalapeno diced (seeds removed)
• 1/4 cup cilantro
• 1 medium avocado (diced)

Instructions:

1. In a medium bowl combine the garlic, lime juice, olive oil, cumin, salt and red pepper flakes.
2. Add the chickpeas, black beans, tomato, onion, jalapeno and cilantro. Mix well.
3. When ready to serve mix in the avocado gently.

Notes:

• This salad tastes better when it has refrigerated a few hours so the flavors meld.
• Add the avocado at the last minute so it does not turn grey/brown.
• If you want to add more protein this salad is very good with grilled chicken or shrimp.

Tip:

In order to get all the dirt and grime off fresh herbs like cilantro, I soak them in a small bowl with cool water and sprinkle on about 1/4 cup baking soda. Swirl it around and let soak for 10 minutes. Then rinse. You will be amazed how much more yuck comes off in the water.

Yield: 4

Healthy High Protein Bean Salad

Print

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

• 2 cloves garlic minced
• 3 tbsp fresh lime juice
• 1 tbsp extra virgin olive oil
• 1 tsp cumin
• 1/2 teaspoon salt
• pinch crushed red pepper flakes
• 15 oz can organic chickpeas (rinsed and drained)
• 15 oz can organic black beans (rinsed and drained)
• 1 cup cherry tomatoes (halved)
• 1/4 cup finely diced red onion
• 1 small jalapeno diced (seeds removed)
• 1/4 cup cilantro
• 1 medium avocado (diced)

Instructions

1. In a medium bowl combine the garlic, lime juice, olive oil, cumin, salt and red pepper flakes.
   
2. Add the chickpeas, black beans, tomato, onion, jalapeno and cilantro. Mix well.
   
3. When ready to serve mix in the avocado gently.

Notes

• This salad tastes better when it has refrigerated a few hours so the flavors meld.
  
• Add the avocado at the last minute so it does not turn brown.
  
• If you want to add more protein this salad is very good with grilled chicken or shrimp.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 446Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 0mgSodium: 281mgCarbohydrates: 64gFiber: 22gSugar: 8gProtein: 21g

Nutrition information isn’t always accurate.

 

Sources: WebMD and Spice Up, Live Long by Dr. Melina B. Jampolis

Photos: Fountain Of 30

Try more of Lauren’s healthy salad recipes like Mediterranean Chickpea Salad with Lemon Vinaigrette Dressing and How To Make Healthy Mediterranean Tuna Salad Without Mayo.