• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Carmy - Run Eat Travel

Simple, healthy recipes and meal preps alongside stories from her travels and healthy living journey

  • Home
  • All Recipes
    • All Recipes
    • Airfryer
    • Breakfast
    • Dips & Dressings
    • Freezer Friendly
    • Instant Pot
    • Main Dishes
    • Meal Prep
    • Meatless
    • One Pot/Sheet Wonders
    • Pasta
    • Sheet Pan Meals
    • Under 60 Minute Meals
  • Meal Prep
  • Instant Pot Recipes
  • How To Tutorials
    • Meal Prep
      • Meal Prep 101: Why You Should Meal Prep, How To Meal Prep, and Other Meal Prep Tips
      • Tips To Help You Meal Prep For the Week Successfully
      • Tips for Meal Prepping on a Budget + 28 Recipes
      • Whole Chicken Meal Prep (3 Freezer Friendly Meals)
    • Meal Prep: Learning the Basics E-Book
    • How To Tutorials
      • How To Cook a Whole Chicken in an Instant Pot
      • How To Cook Chicken Breasts Perfectly
      • How to Make the Perfect Hard Boiled Eggs
      • How to Press Tofu Without a Tofu Press
  • About Me
    • Collaborate With Me
    • Privacy Policy

Two Protein Packed Lunch Ideas #GlobalPulseDay

January 18, 2017 by Carmy 14 Comments

Disclaimer: This post may contain affiliate links. For more info, please see my privacy policy. Affiliate links may give me a commission on the product but it is of no extra cost to you.

  • 61
Jump to Recipe - Print Recipe
Two Protein Packed Lunch Ideas

Have you bean looking for some protein packed lunch ideas? To celebrate Global Pulse Day, here are two pulse based recipes that are great for getting your protein and fibre in!

Two Protein Packed Lunch Ideas. A tuscan bean salad and tuscan bean soup.

The post is sponsored by #GlobalPulseDay! Thanks for supporting the brands who help make this blog possible!

Did you know today is Global Pulse Day? To help celebrate, I’ve two recipes below that features one of my favourite type of pulse: the navy bean.

Tuscan Bean Salad

So what are pulses? According to Pulse Canada: Pulses are part of the legume family, but the term “pulse” refers only to the dried seed. Dried peas, edible beans, lentils and chickpeas are the most common varieties of pulses. Pulses are very high in protein and fibre, and are low in fat. Like their cousins in the legume family, pulses are nitrogen-fixing crops that improve the environmental sustainability of annual cropping systems.

Tuscan Bean Soup

One of my goals for 2017 was to introduce more protein and fibre into my diet while trying to reduce my carbon footprint. Adding more pulses to my diet fits the bill for both! If you want to get into the nitty gritty of how my carbon footprint is being reduced (I’m having ENV200 flashbacks learning about environmental impacts and nitrogen fixation!), you can read more here. I find that with pulses, due to their low glycemic index value, it makes me feel fuller for longer, preventing me from overeating. An alternative to meats are pulses too! When a recipe calls for meat and I don’t have any on hand, I throw in some beans.

Two Protein Packed Lunch Ideas

For this recipe, you’ll need at least 2 bowls and a pot.

Tuscan Bean Salad

Have you bean looking for some protein packed lunch ideas? Here are two pulse based recipes that are great for getting your protein and fibre in!
5 from 1 vote
Print Rate
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Servings: 6 servings

Ingredients

  • 15 oz dry white navy bean
  • 1 green pepper, sliced
  • 1 red pepper, sliced
  • 1 yellow pepper, sliced
  • 1/2 red onion, sliced
  • 2 garlic cloves, diced very finely
  • 1 lemon, juice
  • 6 oz prosciutto
  • 6 oz asiago cheese, or cheese of your choice
  • Splash of olive oil
  • For the baggy: 2 pieces of parsley, bay leaf, cloves, black peppercorn

Instructions

  • Start off by soaking your beans overnight. (Alternative: use a quick soak method or use canned beans).
  • Place beans in a pot of water with at least 1 inch of water above the beans.
  • In a cheese cloth, make a little baggy with 2 pieces of flat parsley sprigs, bay leaf, clove, and crushed black peppercorn and place in the pot of beans to simmer.
  • While the beans are simmering on medium heat, slice up the peppers, onions, and garlic.
  • Once the beans are ready, throw out the baggy of herbs and peppercorn, drain, and let the beans cool.
  • While the beans are cooling, shred your cheese into the bowl containing the vegetables.
  • Once the beans have cooled, add the beans into the bowl, pour in a splash of olive oil.
  • Add some of the juice from the lemon onto the beans and season with salt and pepper.
  • For the prosciutto, slice it up and add it when you are ready to serve.

Notes

The prep time does not include the bean soaking. It is up to you as to what method you'd like to use.
Tried this recipe?Did you make this recipe? I'm always so happy to hear about it! I'd love to see how it turned out. Tag me at @CarmysHungry on Instagram so I can see it! If you enjoyed the recipe, I'd really appreciate a comment with a 5 star rating! ♥

Nutrition

Serving: 6servings | Calories: 501kcal | Carbohydrates: 51g | Protein: 30g | Fat: 21g | Saturated Fat: 9g | Cholesterol: 38mg | Sodium: 648mg | Potassium: 1079mg | Fiber: 19g | Sugar: 5g | Vitamin A: 965IU | Vitamin C: 88.2mg | Calcium: 453mg | Iron: 4.6mg
Authour: Carmy
Course: Main Course, Salad
Cuisine: Healthy

 

beans-8s

For this recipe, you’ll need at least 2 bowls, a pot, and a skillet. I’ve made this Tuscan Bean Soup a million times and it is definitely on my favourite ways to get protein and fibre in!

Tuscan Bean Soup

Have you bean looking for some protein packed lunch ideas? Here are two pulse based recipes that are great for getting your protein and fibre in!
5 from 1 vote
Print Rate
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Servings: 7 servings

Ingredients

  • 500 g navy beans
  • 8 cups chicken stock
  • 1 bay leaf
  • 1 small white onion, diced
  • 5 cloves garlic, minced
  • 6 pieces bacon, finely diced
  • salt and freshly-ground black pepper , to taste

Instructions

  • Start off by soaking your beans overnight. (Alternative: use a quick soak method or use canned beans).
  • Place beans in a pot of water with the chicken stock.
  • While the beans are simmerimg, dice the onions and mince the garlic.
  • On a skillet, cook your bacon. After the bacon has been cooked, place the bacon aside and while the bacon grease is still in the skillet, pour in the garlic and onion to cook. This gives the soup a bit of extra flavour ;)
  • Pour in the onion, garlic, bay leaf, the cooked pancetta or bacon. Add in salt/pepper to taste if necessary. Stir to combine. Continue cooking the soup until it reaches a simmer. Let the soup simmer for 10-20 minutes or until the beans are cooked throughly.
Tried this recipe?Did you make this recipe? I'm always so happy to hear about it! I'd love to see how it turned out. Tag me at @CarmysHungry on Instagram so I can see it! If you enjoyed the recipe, I'd really appreciate a comment with a 5 star rating! ♥

Nutrition

Serving: 6servings | Calories: 287kcal | Carbohydrates: 31g | Protein: 15g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 21mg | Sodium: 518mg | Potassium: 635mg | Fiber: 8g | Sugar: 5g | Vitamin A: 10IU | Vitamin C: 3.1mg | Calcium: 65mg | Iron: 2.4mg
Authour: Carmy
Course: Main Course, Soup
Cuisine: Healthy

So come celebrate #GlobalPulseDay with us and pick up some pulses to make for dinner tonight!

[Tweet “Two Protein Packed Lunch Ideas #GlobalPulseDay #LovePulses”]

QOTD: What is your favourite pulse? How do you incorporate pulses into your diet?

Other places to connect with me
Instagram: @runcarmyrun @curiouslychasing @carmyshungry
Twitter: https://twitter.com/runcarmyrun
Facebook: http://www.facebook.com/carmyycom
Email: [email protected]
Vlogs/Recipe Videos: Youtube
Follow on Bloglovin

pin it for later

Two Protein Packed Lunch Ideas


Want more information about meal prepping? Confused and curious about how to start meal prepping? Want to have everything you need in one convenient spot? Check out my new e-book - it is everything you need to know to start meal prepping!  ♥
  • 61

Filed Under: All Recipes, Main Dishes, Recipes Tagged With: all recipes, entree, global pulse day, lunch, pulses

NEVER MISS A POST!

Want a free downloadable shopping list and recipes for one week's meal prep (lunches and snacks)? Sign up now for updates and get your shopping list and recipes today!

Previous Post: « Stuffed Pizza Balls/Pull Apart Bread in a Skillet (with video)
Next Post: Core Strengthening with a Yoga Wheel ft YogDev »

Reader Interactions

Comments

  1. ACKTIVE LIFE

    January 18, 2017 at 1:36 pm

    These recipes look AWESOME! I love all beans and cannot wait to try both of these sometime soon…Thanks for sharing!

    Reply
  2. Connie Wong

    January 18, 2017 at 3:46 pm

    The salad is amazing !!!!!!!!!!

    Reply
    • Carmy

      January 18, 2017 at 4:28 pm

      Yay! Glad you enjoyed it! Did you put the prosciutto in it??

      Reply
  3. Ange // Cowgirl Runs

    January 18, 2017 at 4:31 pm

    I LOVE me some beans! Black beans are my #1 choice, but I also enjoy navy beans.

    Reply
  4. Liz @ I Heart Vegetables

    January 18, 2017 at 5:01 pm

    Both of those sound amazing!!! I love white beans. They flavor + texture is so perfect!

    Reply
  5. Deborah @ Confessions of a mother runner

    January 18, 2017 at 5:55 pm

    I love eating lots of different types of beans and as you say, great sources of fiber. I love how versatile they are too

    Reply
  6. GiGi Eats

    January 18, 2017 at 6:37 pm

    I really did love soup when I could eat them! Sadly, I can no longer- but this looks delicious! :)

    Reply
  7. Sarah

    January 18, 2017 at 6:50 pm

    Such a great idea and I have so many Northern White Beans and other beans in the cupboard that were picked up on accident (I wanted garbanzo beans/chickpeas) that I need to use up.

    Reply
  8. Jodi @ Create Kids Club

    January 18, 2017 at 7:18 pm

    These look so delicious! I am a big fan of lentils and can’t wait to try these out!

    Reply
  9. dixya @food, pleasure, and health

    January 18, 2017 at 10:04 pm

    i dont know why i dont use navy beans that often..both the recipes look delicious!

    Reply
  10. Kristin

    January 18, 2017 at 10:27 pm

    Yummy meal ideas! I love how cheap and easy meals with beans are, and I don’t make them nearly enough. Thanks for the inspiration!

    Reply
  11. abbey sharp

    January 18, 2017 at 11:59 pm

    5 stars
    I Looove chickpeas! I always roast them with different flavours as my go to snack, or bake with them too! So versatile and nutritious

    Reply
  12. Chrissy

    January 19, 2017 at 12:12 am

    I’m a fan of beans but should probably find ways to prepare more dishes with them. I don’t use navy beans much but do really love chick peas.

    Reply
  13. Mikki

    January 19, 2017 at 12:19 pm

    I love beans. When people find out that I eat mostly plants they automatically say, but where do you get your protein.. and I say BEANS!! Lol. This looks delicious!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

meet carmy

Carmy is a healthy-ish living blogger based in Toronto. Here you can find healthy-ish meal prep recipes, Instant Pot recipes, and lightened up family favourites! Follow along on as she shares what she learns along the way!

Visit her about me page to learn more about her.
Click here to check out her Meal Prep: Learning the Basics ebook.



Click here if you'd like to collaborate with Carmy

Never Miss A Post

Sign up for updates and get a free downloadable shopping list and recipes for one week's meal prep (lunches and snacks) AND a weekly meal planner printable to help you plan!

Copyright © 2021 Carmy · Foodie Pro & The Genesis Framework