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What if I told you you can have a super healthy plant based meal packed with protein that it is not only delicious but simple to make, there's not much preparation involved, easy to clean and that it will take you 10 minutes to make?
I wouldn't believe myself either but that's exactly what this high protein salad is all about so let me tell you more about it.
There is this great misconceptions that when adopting a vegan diet your protein intake suffers or that it becomes a hassle to accommodate or that it's extremely expensive to buy supplements and protein powders. This salad is the perfect proof that all this statements are far from the truth.
To achieve this we are using beans as our alleys; beans are highly nutritious and there are a few different types. Even though each kind has a particular taste and they differ in texture, all beans are consider a high protein food, low-fat, cholesterol free, and rich in fiber and minerals such as folic acid, iron, potassium, and magnesium.
So today we are using and abusing the great qualities that beans have to offer and we'll be making an Easy Three Bean Salad by mixing chickpeas, kidney beans, edamame with other fresh ingredients that you can easily find at your local market; for the dressing you'll only need to mix 3 ingredients and that is all!
Since I like to keep things practical I'm going to share with you my all time favorite secret for making this dish the simplest possible: don't even bother using a cutting board.
I am not suggesting that you should use your counter top either. For the recipe you'll only need to slice the cherry tomatoes and scallions, so instead of doing it the old fashioned way just rip apart the tomatoes with your bare hands and use a pair of scissor to cut the scallion straight into a bowl, you will be welcoming later, when is time to clean up!
Now you have to mix in the beans and add the rest of the ingredients to the bowl. In a ramekin or small bowl mix the vegan mayo with some salt and pepper and add the dressing to the salad mix making sure it is evenly distributed so you can taste it in every bite.
It is as good as it sounds and I seriously take this salad everywhere I can, I serve it as a side and a main dish or I have it as a post workout snack. It's a great option to take to a barbecue, a picnic or any kind of outing since it is super easy to pack, and there is nothing in it that could go off quickly, you can be sure that it will be fresh and good to eat even if it sits outside for a while or if you have it in your backpack if you decide to go hiking and you need a healthy snack along the way.
For the salad
For the dressing
|Amount Per Serving|
|Calories 342||From Fat 102|
|% Daily Value*|
|Total Fat 11g||17.5%|
|Saturated Fat 1g||6.1%|
|Trans Fat 0g|
|Total Carbohydrate 47g||15.6%|
|Dietry Fiber 13g||50.3%|
|Vitamin K2 0µg||0%|
|Vitamin A 0µg|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.28mg||13.8%|
|Vitamin C 27.47mg||45.8%|
|Vitamin D 0IU||0%|
|Vitamin E 1.48mg||4.9%|
|Vitamin K1 161.78µg||202.2%|
|Folic Acid 0µg|
|Pantothenic acid 0.91mg||9.1%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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