Mixed bean salad with flatbread
Mixed beans: protein substitute for meat
We love all types of beans. They are tasty, easy to combine and very healthy. Beans contain proteins and fibers. They are a popular protein replacement for meat. Beans have a low glycemic index, are gluten-free and low in fat. And there are so many types of beans, in different colors and sizes. Chickpeas, black beans, white beans, Dutch brown beans, kidney beans, lentils. There are hundreds of varieties. Add them in your sauce, soup, taco’s, salad, burger or whatever. Canned beans are just as healthy as dry beans. Both beans are grown and cooked. You just have to rinse them well and remove the added salt if there is any in it. Pair beans with some veggies and healthy fat like avocado or nuts and you have a well-rounded meal.
This is an easy salad recipe with mixed beans, corn, red bell pepper and red onion. A touch of freshness by adding fresh coriander and the salad is further flavored with lime juice, a little agave syrup (not too much) and a bit olive oil. In only 10 minutes your high-protein salad is ready!
Mixed bean salad with flatbread
The mixed bean salad is already a well-rounded meal, but I combined it with homemade whole grain flatbread and healthy sauces. The bread consists of whole grain flour and quinoa flour. Nutritious and full of fiber. If you cannot find quinoa flour, use whole grain flour instead. The only thing you have to do is making a dough, shape some balls, roll them flat, fry them in the frying pan and within a few minutes your delicious flatbread is finished. Combine the bread with homemade sauces which are whether you believe it or ready within 5 minutes!
The first dip consists avocado, basil, olive oil, lime juice, plant based yogurt and garlic. Mix the ingredients in the food processor and your sauce is ready! The second dipping sauce consists hummus, harissa, lime juice and olive oil and is even easier to make! Yes, it is! Serve the mixed bean salad, the flat bread and the dipping sauces seperately and enjoy! Great to eat this meal with a group of people.
- Black beans, 400 grams canned, rinsed and drained
- Chickpeas, 400 grams canned, rinsed and drained
- Corn, 200 grams canned, rinsed and drained
- Red bell pepper; chopped
- Red onion; sliced in half moons
- Fresh coriander
- 1/2 lime; squeezed
- 1 tablespoon agave syrup or maple syrup
- 2 tablespoons olive oil
- 100 grams whole wheat flour
- 100 grams quinoa flour (or if you don’t have it use whole grain flour)
- 120 ml lukewarm water
- 2 small avocados or 1 large one
- 3 tablespoons soy yogurt
- 1/4 lime; squeezed
- A dash of olive oil
- 1 clove of garlic
- A handful of fresh basil
- Pinch of pepper and sea salt
- If you make the flatbread yourself, than start with this part of the dish.
- Put the whole grain flour and quinoa flour together in a large bowl. Add the water and knead into a dough. While I was kneading, I thought the dough was still too wet, so I added a little more whole grain flour. You will notice if that is necessary while kneading. The dough may not stick, but must remain flexible. Shape 6 balls and flatten them with a rolling pin. Do not flatten the bread as thin as a tortilla wrap, but leave them a little thicker. Now fry them one by one in a frying pan without oil.
- Prepare the avocado basil sauce. Add the avocado, yogurt, lime juice, olive oil and fresh basil in the food processor. Add a pinch of pepper and sea salt and mince the garlic. Mix into a smooth dipping sauce and set aside in a small bowl.
- In another bowl, add the hummus, harissa, olive oil and lime juice and stir. This is your second sauce.
- Prepare the bean salad. Add the corn, black beans, chickpeas, red bell pepper and red onion slices in a large bowl. Chop the coriander and add to the salad together with the lime juice, agave syrup and a drizzle of good olive oil.
- Tear the bread into pieces and enjoy your meal together!
- Instead of flat bread, the bean salad is also delicious with tortilla chips which is less healthy off course.
- For a healthier option, use quinoa or brown rice instead of tortilla chips.