Simple Mediterranean Bean Salad

This low maintenance meal will fill you up and last in the fridge at least a week. It's refreshing, crisp, and comforting all at once. If you make this in advance you can just pull it out of the fridge and eat it with chips or, my favorite, on top of rice. Low maintenance + healthy...that's what we want, right?! 

A lot of mediterranean bean salads will include way more ingredients than this one but I like to keep things simple & tasty so you have some wiggle room with this recipe. Feel free to omit or add in different vegetables depending on what you have. Now before you go throwing mushrooms and chili beans in this, don't go too crazy! You could try different types of beans or add in 2 zucchinis and leave a cucumber out. You get me? 

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QUICK LOOK AT THE NUTRITION:

ZUCCHINI: 

  • Vitamin A
  • Vitamin B1
  • Vitamin B6
  • Vitamin B2
  • Magnesium
  • Folate
  • Potassium
  • Copper
  • Phosphorus 
  • Omega-3 fatty acids 
  • Zinc
  • Niacin
  • Protein
  • Calcium
  • Helps with weightloss
  • Supports a strong heart

 

RED KIDNEY BEANS:
 

Contains 9 essential amino acids and is super high in protein!

  • Protein
  • Fiber
  • Folate 
  •  Iron 
  • Manganese 
  • Copper
  • Phosphorus
  • Potassium 
  • Magnesium
  •  Thiamine 
  •  Calcium
  • Zinc
  •  Vitamin B6 
  • Vitamin C
  • Riboflavin
  • Niacin
  • Pantothenic acid
  • Selenium
    These also lower cholesterol, reduce risk of heart disease, control blood sugar levels, help treat and prevent colon cancer, and aid in weight loss.

 

CUCUMBER:

  • Protein
  • Fiber
  • Vitamin C
  • Vitamin K
  • Magnesium
  • Potassium
  • Manganese
  • Antioxidants

 

TOMATOE:

  • Fiber
  • Vitamin C
  • Potassium
  • Vitamin K1
  • Folate
  • Antioxidants including: Lycopene, Chlorogenic acid, Beta-Carotene
  • Naringenin: this has been shown to decrease inflammation

 

 

LEMON:

  • Lemons are alkalizing for the body. helping to restore balance to the body’s pH.
  • Vitamin C and flavonoids (work against infections like the flu and colds)
  • Detoxes liver 
  • Cleans your bowels
  • Helps to dissolve gallstones, calcium deposits, and kidney stones.
  • Destroys intestinal worms.
  • Powerful antibacterial properties; experiments have found the juice of lemons destroy the bacteria of malaria, cholera, diphtheria, typhoid and other deadly diseases.
  • Vitamin P (bioflavinoids) To strengthen blood vessels
  • Lemons contain 22 anti-cancer compounds
  • According to The Reams Biological Ionization Theory (RBTI), the lemon is the ONLY food in the world that is anionic (an ion with a negative charge). All other foods are cationic (the ion has a positive charge.) This makes it extremely useful to health as it is the interaction between anions and cations that ultimately provides all cell energy.

 

LIME:

  • Help with weight loss
  • Promotes healthy skin
  • Reduces body odor 
  • Supports eye health
  • improves digestion
  • Helps respiratory disorders
  • Helps urinary disorders
  • Aids in digestion
  • Vitamin C
  • Flavonoids
  • High in antioxidants

 

RED ONION:

  • Folate
  • Thiamine
  • Calcium
  • Magnesium
  • Potassium
  • Manganese
  • Vitamins C
  • Vitamin K
  • Vitamin B-6
  • Anti-inflammatory

     

RED BELL PEPPER:

Just one red bell pepper will provide more than twice the daily recommended amount of vitamin C, and three-fourths of your daily needed vitamin A intake!
 

  • vitamin C 
  • Vitamin A
  • Vitamin B6
  • Folate
  • Fiber
  • Vitamin K
  • Niacin
  • Thiamine

 

BLACK BEANS:

  • Fiber
  • Protein
  • Folate
  • Copper
  • Manganese
  • Vitamin B1
  • Thiamine
  • Magnesium
  • Phosphorus
  • Iron
  • Zinc

 

CILANTRO:

  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Folate
  • Potassium
  • Manganese
  • Calcium

Cilantro rids the body of heavy metals, aids in better sleep and relaxation, protects against toxins (so much so it can save you from food poisoning!) and supports healthy menstrual function.

 

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THE RECIPE 

INGREDIENTS:

Zucchini
Red kidney beans
Cucumber
Tomato
Juice from 1 lemon
Juice from 1 lime
Red onion
Red bell pepper
Black beans
Cilantro

Optional: Olive oil

 

INSTRUCTIONS:

1. Chop all ingredients and mix together
2. Serve chilled with chips or warm over rice

NOTES:

There are no measurements for these ingredients because you can use as little or as much of any of them as you want. Just add them to taste. I like having more veggies and less beans but other than that I add them in pretty even amounts.

WHAT'S IN YOUR BOWL? I'D LOVE TO KNOW WHAT YOU WOULD ADD TO YOURS! POST IN THE COMMENTS BELOW.

Kellie MuellerComment