This Mediterranean Dense Bean Summer Salad recipe is a perfect way to utilize summer produce and is wonderful for meal prep on a busy day or to take to a picnic, work etc!
A Dish Fit for Jennifer Aniston
I created this recipe in a “Cooking for Celebrities” series on social media where I create a recipe I would make for a certain celebrity. This one was inspired by our favorite friend, Jennifer Aniston.
I originally made my Quinoa Tabbouli Salad that was designed for skin health inspired by the salad that she was said to eat on the set of Friends.
She since said she ate something a little different but it was still a huge hit for all who tried it so this is like a sequel to that recipe!
When it comes to maintaining a healthy lifestyle, Jennifer Aniston is a true inspiration.
Her commitment to wellness, balanced diet, and Greek heritage make her the perfect muse for this Mediterranean Dense Bean Summer Salad. This recipe is not only delicious but also packed with nutrients for glowing skin, making it an ideal dish for meal prep and a great addition to your weekly menu!
This recipe is easy to make and I used ingredients mostly found at Trader Joe’s! 🙂
Health Benefits of this Mediterranean Dense Bean Summer Salad Recipe
1. Rich in Plant-Based Protein: Beans, especially chickpeas and cannellini beans, are an excellent source of plant-based protein. This makes the salad not only filling but also beneficial for muscle repair and growth. Jennifer Aniston, known for her fitness routine, would appreciate the energy boost and muscle recovery benefits from this protein-packed salad.
2. High in Fiber: Beans, zucchini, and cucumber contribute to the high fiber content of this salad. Fiber aids in digestion, helps regulate blood sugar levels, and keeps you feeling full longer—perfect for anyone following a balanced diet like Jennifer.
3. Heart-Healthy Fats: The inclusion of walnuts or pine nuts, olives, and avocado (if used) provides heart-healthy fats. These fats, especially omega-3 fatty acids found in walnuts, support heart health and reduce inflammation, aligning with a healthy lifestyle.
4. Rich in Antioxidants: Cherry tomatoes, parsley, and the olives in this salad are packed with antioxidants that help fight free radicals and promote overall health. Antioxidants are essential for glowing skin, something Jennifer Aniston is famous for.
5. Nutrient-Dense and Low-Calorie: This salad is nutrient-dense yet low in calories, making it perfect for those who want to enjoy a satisfying meal without overindulging. It’s an excellent choice for a light lunch or dinner that keeps you on track with your health goals.
Why a Dense Bean Salad is Perfect for Meal Prep
Meal prep is a cornerstone of a healthy diet, especially for busy individuals like Jennifer Aniston. A dense bean salad like this one is perfect for meal prep for several reasons:
1. Long Shelf Life: Beans and other sturdy vegetables like zucchini and cucumber hold up well in the fridge, making this salad ideal for making ahead and enjoying throughout the week.
2. Versatility: This salad can be enjoyed as a main dish or as a side. Add it to your favorite grain bowl, stuff it in a pita, or pair it with grilled fish or chicken for a more substantial meal.
3. Easy to Make: The salad is simple to prepare, with most ingredients requiring minimal cooking or just a quick roast. The Cumin Tahini Dressing is a breeze to whip up, adding a flavorful punch to the salad.
4. Balanced Nutrition: With a combination of protein, healthy fats, and fiber, this salad provides balanced nutrition, making it a satisfying option for any meal of the day.
If you like this recipe, check out my other favorite meal prep recipe:
Skin Healthy Quinoa Tabbouleh Salad
This Mediterranean Dense Bean Summer Salad is not just a dish, but a celebration of health, flavor, and simplicity.
It’s a meal that I hope Jennifer Aniston would enjoy, given her Greek heritage and commitment to a healthy lifestyle. 🙂
Whether you’re meal prepping for the week or looking for a nutritious dish to serve at your next gathering, this salad is a winner. Enjoy!
Looking for delicious whole food plant based recipes? Check out my new cookbook, with over 70 exclusive delicious recipes to enjoy all year long! CLICK HERE
Mediterranean Dense Bean Summer Salad
Ingredients
- 1 head of corn steamed or grilled
- 1 medium zucchini roasted
- 1 cup cherry tomatoes halved
- 1/3 cup red onion thinly sliced
- 8 Kalamata olives seedless and chopped
- 1 Persian cucumber diced (sub 1/2 regular cucumber)
- 1 15 oz. can chickpeas
- 1 15 oz. can white beans aka cannellini beans
- 1/3 cup vegan feta crumbled
- 1/2 cup walnuts sub 1/4 cup pumpkin seeds
- 1 avocado diced (optional)
Cumin Tahini Dressing:
- 2 tbsp runny tahini
- 1 lemon juiced
- 1 tsp dried oregano
- 1/4 tsp cumin
- 1 small handful parsley chopped
- 1/4 tsp sea salt
- 1 tsp extra virgin olive oil
- 1-2 tbsp filtered water to thin the dressing
- Chili flakes or cayanne optional, to taste
Instructions
Steam the Corn:
- Prepare the Corn: Shuck the corn and remove all the silk.
- Steam the Corn: In a large pot, bring about an inch of water to a boil. Place a steamer basket over the boiling water, and add the corn. Cover the pot and steam the corn for about 7-10 minutes until tender.
- Cool and Cut: Once steamed, let the corn cool slightly, then cut the kernels off the cob and set aside.
Roast the Zucchini:
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Zucchini: Wash the zucchini and slice it into thin rounds or half-moons. Toss the zucchini slices in a bowl with a drizzle of avocado oil, a pinch of sea salt, and freshly ground black pepper.
- Roast the Zucchini: Spread the zucchini slices in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for about 15-20 minutes, flipping halfway through, until the zucchini is golden brown and tender.
Prepare the Salad:
- Combine the Beans and Vegetables: In a large mixing bowl, combine the steamed corn kernels, roasted zucchini, halved cherry tomatoes, sliced red onion, diced cucumber, and chopped Kalamata olives. Rinse and drain the chickpeas and cannellini beans, then add them to the bowl.
- Add the Extras: Stir in the crumbled vegan feta, walnuts or pumpkin seeds, and diced avocado (if using).
Make the Cumin Tahini Dressing:
- Mix the Ingredients: In a small bowl, whisk together the lemon juice, runny tahini, dried oregano, cumin, sea salt, and extra virgin olive oil. Add 1-2 tablespoons of water to thin the dressing to your desired consistency.
- Stir in the chopped parsley and a pinch of chili flakes for an extra kick.
- Drizzle the Cumin Tahini Dressing over the salad and mix everything together until well combined.
- Serve and Enjoy: Serve the salad immediately or refrigerate it in an airtight container for up to 4 days, making it a perfect option for meal prep.
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