Mediterranean Bean Salad with Quinoa
This bean and quinoa salad is one of our most popular recipes. It is not only a satisfying and tasty lunch, but high in fibre too. We use canned beans (unsalted varieties where possible) for convenience and speed. It is a dish that can be prepared the night before or on the weekend to last a couple of days in the fridge.
Legumes (beans) have a ‘second meal effect’ as they keep your gut bacteria occupied and keep you feeling more satisfied into the next meal and even the next day. This is definitely a lunch for those who struggle to manage their hunger.
Serves 2
Prep time 15 min
Ingredients
Salad
1/3 cup kidney beans, rinsed
1/3 cup cannellini beans, rinsed
1/3 cup chickpeas, rinsed
1 red capsicum, cored and chopped
½ cucumber, diced
½ cup chopped red onions
1 Tablespoon capers
½ avocado, diced
½ cup cherry tomatoes, halved
½ cup chopped fresh parsley
10 fresh mint and basil leaves, gently chopped
1 cup quinoa, cooked
(Feel free to add olives and feta cubes too!)
Garlic Dijon Vinaigrette
1 garlic clove, minced
1 teaspoon Dijon mustard (if gluten intolerant, check if gluten free)
1 Tablespoon lemon juice
Pinch of sugar
1/8 cup extra virgin olive oil
Salt and black pepper to taste
Method
1. In a large mixing bowl, combine beans, capsicum, onions, cucumber, capers, tomato, avocado, quinoa and herbs.
2. Whisk together vinaigrette ingredients in a small bowl to combine.
3. Add vinaigrette to salad bowl and toss to coat.
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