Best Bean Salad for Women over 50
This Mediterranean Bean Salad is perfect for meal prep for women over 50 for mid week lunches. 15g protein, 14g fibre with options to make up to 40g protein. Perfect protein and fibre combo for women over 50.
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Mediterranean Bean Salad (4 servings or prep for 4 lunches)
345 cals 15g protein 14g fibre per serving
Options to make up to 40g protein listed below
Ingredients:
800 g tinned or jarred beans or lentils
20 cherry tomatoes halved
1/2 standard cucumber chopped
2 roasted red peppers jarred, or just 1 red pepper chopped
150g olives halved
Fresh herbs to serve (basil or mint works well)
Dressing:
4-5 sun-dried tomatoes finely chopped
Small handful of fresh basil or any herb
2 tbsp olive oil
1 tbsp apple cider vinegar
Salt and pepper
Options to make it up to 40g protein and less than 500 calories with the following:
100g tuna (115 cals and 25g protein)
or
85g cooked chicken (145 cals and 25g protein)
or
100g prawns (100cals and 25g protein)
What I love about this bean salad is that it is so adaptable and over half the ingredients are from the cupboard or freezer.
Tins or jars or beans or lentils or a mix
Jar of roasted red peppers (well priced in Lidl)
Jar of olives (black or green is fine)
Jar of sundried tomatoes
Tinned tuna or frozen prawns
Apple cider vinegar and olive oil
Fresh ingredients are:
Cucumber
Cherry tomatoes
Fresh herbs
Options to leave in or out:
Often I have no cucumber and add in celery instead
If I have edamame beans I'll toss in a few for a bit of extra protein and fibre
If I'm using the salad immediately I'll add in some red onion, but if storing for a few days I leave the onion out as I don't think it stores well. But a few wee spring onions sprinkled on top are lovely.
Options that are nice to add but could change the nutrients a fair bit:
Feta cheese
Avocado
Nuts/seeds
