Looking for an easy balanced meal to beat the heat this summer? Alyssa, our licensed dietician, has just the recipe for you. This dense bean salad is high in fiber, rich in nutrients, and keeps the toasty oven use to a minimum. Combine the ingredients listed below to stay cool and satisfied all summer long!
- 1 medium zucchini roasted or grilled
- 1 ear of corn steamed or grilled and cut from the cob
- 1 cup cherry tomatoes halved
- 1/3 cup red onion thinly sliced
- 8 Kalamata olives seedless and chopped
- 1 cucumber diced
- 1 15 oz. can chickpeas, drained
- 1 15 oz. can white beans or cannellini beans, drained
- 1/3 cup feta cheese crumbled
- 1/2 cup walnuts or 1/4 cup pumpkin seeds
- 1 avocado diced (optional)
Dressing:
- 2 Tbsp runny tahini
- 1 lemon juiced
- 1 tsp dried oregano
- 1/4 tsp cumin
- 1 small handful fresh herbs such as parsley or basil
- Pinch of salt
- 1 tsp extra virgin olive oil
- 1-2 tbsp water to thin the dressing as needed
Nutritional Benefits:
- High in fiber: Most women in America fall short of the daily recommended fiber intake (25g). One serving of this salad provides 80% of that recommended amount! Fiber is important for gut health, appetite regulation, and keeping blood glucose stable. There is evidence to support that fiber also plays a role in reducing heart disease risk and risk of certain cancers also with helping with weight management.
- Good source of plant protein: Getting protein from plant sources provides all the health and weight management benefits of protein without adding any saturated fats. You can help your heart health by incorporating meatless meals and plant protein sources throughout your week.
- Rich in antioxidants: This recipe makes your vegetables taste delicious while providing antioxidants and flavonoids that help fight free-radicals and keep your whole body healthy. Fresh herbs, olives, cumin, and lemon juice are antioxidant powerhouses.
- Heart healthy: Olive oil, walnuts and pumpkin seeds provide excellent sources of unsaturated fats, which are associated with lowering cholesterol. Walnuts are an especially good source of omega-3 fats, one of the essential fats our body needs.
- Full of micronutrients: Thanks to legumes, veggies and fresh herbs, this dish is a good source of folate, magnesium, copper, iron, potassium, manganese, vitamin C, and more! Having adequate micronutrients is essential for our bodies to function at their best. For example, folate is linked with brain health and helps prevent anemia. Adequate magnesium can help reduce PMS symptoms, may help prevent migraines, and is associated with better sleep quality.
Interested in hearing more about how you can fuel your body best? Call our office at 614.457.4827 or book an appointment at https://avinawomenscare.com/request-appointment/.
