Mixed Bean & Sprout Salad
This bean, veggie and sprout salad is packed with gut-loving plants and makes the perfect lunch to prep ahead for busy days. One bowl gives you a solid fibre boost and helps spread that fibre out across the day (instead of trying to cram it all in at dinner!).
Ingredients:
-
1 can (400g) mixed beans, drained and rinsed (kidney beans, chickpeas, black beans)
-
1 cup alfalfa or mung bean sprouts
-
1 cup cherry tomatoes, halved
-
1 small cucumber, diced
-
1 small red onion, finely chopped
-
1 handful fresh parsley or coriander, chopped
-
2–3 tbsp extra virgin olive oil
-
Juice of 1 lemon
-
Salt & pepper to taste
Instructions:
-
Drain and rinse canned beans, or cook dried beans ahead of time.
-
In a large bowl, combine cherry tomatoes, cucumber, red onion, and herbs.
-
Fold in sprouts and beans.
-
Whisk together olive oil, lemon juice, salt, and pepper. Toss everything together.
-
Enjoy chilled or at room temperature. Can be prepped in advance for an easy lunch.
Tip: Top with cooked chicken breast, turkey, or tofu cubes for extra protein!
Â
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.
