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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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.Â
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
