3 Dense Bean Salads to Combat Constipation and Pack a Plant-Based Protein Punch

Why Have Nutritious Dense Bean Salads?

Incorporating dense bean salads into your diet is an excellent way to enhance your overall health while enjoying delicious flavors and textures. These salads are not only a feast for the senses but also a powerhouse of nutrition, offering a myriad of benefits that can transform your meals.

Beans are a fantastic source of dietary fiber, which plays a crucial role in maintaining digestive health (feeds our good gut bugs and any probiotics you're taking) and promoting satiety.

By increasing your fiber intake, these salads help balance blood sugar levels, making them an ideal choice for anyone looking to stabilize their energy throughout the day.

Additionally, the high fiber content adds volume to your meals without significantly increasing calorie intake, allowing you to feel full and satisfied while managing your weight.

Moreover, dense bean salads are rich in essential micronutrients, such as vitamins and minerals, that contribute to overall well-being.

By incorporating these salads into your diet, you can boost your nutrient intake without breaking the bank. Beans provide an excellent source of plant-based protein, often at half the cost of animal protein sources, making them an economical choice for health-conscious individuals.

Explore the following three dense bean salad recipes, each designed to maximize fiber, balance blood sugar, and enhance your meals with plant-based goodness while keeping calories in check.

The 3 Dense Bean Salads I Have in my Recipe Rotation

1. Chipotle Black Bean and Corn Salad

   
   

   INGREDIENTS

   - 1 cup corn (frozen or fresh)

   - 1 cup black beans (canned or dry)

   - 1 cup cherry tomatoes or red bell peppers

   - 1 cup matchstick carrots

   - 1/2 cup shallots or red onion

   - 3 tbsp olive oil

   - 3 tbsp chipotle hot sauce or chipotle mayo

   - To taste - garlic powder, salt, black pepper

METHOD

• Cook the corn on the stovetop (cook for 3-4 mins in boiling water if frozen)

• Drain the water and add the rest of the ingredients directly into the pot.

• Mix all and enjoy!

2. Edamame-Cucumber Salad

   INGREDIENTS

   - 1 cup edamame (frozen or fresh)

   - 1 cup english cucumber, cubed

   - 1 cup matchstick carrots

   - 1/2 cup shallots or red onion

   - 3 tbsp sesame oil

   - 3 tbsp sriracha or spicy mayo

   - To taste - garlic powder, salt, black pepper

   
   

   METHOD

   • Cook the edamame on the stovetop (cook for 3-4 mins in boiling water if frozen)

   • Drain the water and add the rest of the ingredients directly into the pot.

   • Mix all and enjoy!

3. Mediterranean Lentil Salad

   INGREDIENTS

   - 1 cup English cucumber, cubed

   - 1 cup lentils (canned or dry)

   - 1 cup cherry tomatoes, quartered

   - 1/2 cup shallots or red onion, finely diced

   - 3 tbsp olive oil

   - 3 tbsp balsamic vinegar

   - 2 tbsp honey

   - 1.5oz feta cheese

   - To taste - garlic powder, salt, black pepper

   
   

   METHOD

   • Prepare the lentils if using dried lentils. Chop all the vegetables

   • Mix all ingredients in a bowl and enjoy!

Working with a Naturopathic Doctor

As a Naturopathic Doctor in Mississauga and Milton, I am accepting new patients virtually across Ontario. Most clinics provide direct billing to insurance, and lab testing ordered by Naturopathic Doctors may be covered by extended health benefits.

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DISCLAIMER: This does not constitute a therapeutic relationship, and this is not medical advice. Please consult with your primary care practitioner before adding new therapies into yours or your child’s regimen.