Name: Tuscan Bean Salad
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 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)

Jump to Recipe

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!

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.

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.

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.

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

Course: Main Course, Salad

Cuisine: Healthy

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Servings: servings

Author: Carmy

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 know when you make it! I'd love to see how it turned out! Tag @CarmysHungry or tag #HealthyIsAttainable on Instagram so I can see it! You can also email me at carmy(@)carmyy.com if you don't have Instagram ♥

Nutrition

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