Protein-Rich Bean Salads To Keep You Full In The Summer
Image Credit: Unsplash

Beans, one of the most nutritious plant-based food groups are some of the most versatile ingredients to use for meal prepping. Anything cooked with beans have a wide range of conveniences because of how reliable they are as packed lunches or to carry with you on picnics. From chilli to stews and dips, beans have a wide range of dishes to be part of. As you browse through cold salad recipes for the summer to make ahead of time to pack for work or a picnic in the park, these bean salad recipes are great to keep you company.

Georgian Bean Salad

Image Credits: F1Cookbook

With a sweet-smoky balance from the onions and crushed coriander seeds, this bean salad recipe can be made with just about all kinds of beans – rajma, black eyed peas, chickpeas or green moong dal.

Ingredients

  • 1 cup cooked rajma
  • 1 onion, sliced
  • 2 teaspoons coriander seeds
  • 1 teaspoon cumin seeds
  • Juice of 1 lemon
  • ¼ cup chopped mint and coriander
  • 2 teaspoons vegetable oil
  • 2 cloves garlic, minced
  • 2-3 tablespoons olive oil
  • Salt and pepper, to taste

Method

  • Heat the vegetable oil in a pan and saute the onions until they are soft and translucent. Set them aside to cool for a moment.
  • Toast the coriander and cumin seeds until they release their aroma and turn a shade darker. Crush them into a coarse powder with some of the seeds still intact, for added crunch.
  • Mix together the beans, onions, crushed spices, salt and pepper with the lemon juice, garlic and olive oil. Add the herbs and combine once more and serve warm with some bread on the side, if needed.

Three Bean Salad

Image Credits: Simply Recipes

A combination of three delicious beans, this protein-packed bean salad is great to bring to a potluck or even to make and stash in the fridge as a snack for later.

Ingredients

  • ½ cup cooked chickpeas
  • ½ cup cooked rajma
  • ½ cup cooked black eyed peas
  • 1 onion, chopped finely
  • 1 cucumber, chopped finely
  • ½ cup freshly chopped coriander
  • 2 tablespoons chopped dill
  • ¼ cup apple cider vinegar
  • 3 tablespoons sugar
  • 3 tablespoons olive oil
  • Salt and pepper, to taste

Method

  • Combine the beans, cucumber and chopped onion with the herbs in a large bowl.
  • Stir together the sugar, vinegar, olive oil, salt and pepper and drizzle generously over the bean mixture. Toss well and refrigerate until ready to eat.

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Chicken & Bean Salad

Image Credits: S&W Beans

For health enthusiasts and anyone who enjoys a delicious salad, this chicken and bean salad is nothing short of a treat. Made with completely healthy ingredients, this meal is highly recommended for those with lifestyle ailments as well.

Ingredients

  • 1 chicken thigh, roasted
  • 1 cup cherry tomatoes
  • ½ cup rajma, cooked
  • ½ cup black chana, cooked
  • 1 small onion, sliced
  • 2 green onions, chopped
  • 2 tablespoons olive oil
  • ½ cup feta cheese
  • 1 tablespoon oregano
  • ¼ cup chopped parsley
  • Black pepper, to taste

Method

  • Slice the roasted chicken thigh and add to a bowl along with the cherry tomatoes and cooked pulses. Combine everything with your hands before adding the onions, green onions and crumbling the feta cheese.
  • Add the remaining ingredients and toss using a salad spoon so as to not disintegrate the feta cheese further. Serve cold or at room temperature.