Improve your gut and skin health with this simple, quick and easy high-fiber salad that is also vegan and gluten-free! Filled with beans and lots of vegetables this high-fiber recipe will fill you up and make you feel amazing!
Canned food.
Can life get any better?
I know you’re starting a day dream about high-class canned spaghetti right this second. But if you’re looking for something more sophisticated, beautiful, delicious yet super healthy – you must make this super quick high-fiber salad. For lunch. Or for dinner.
In fact, have it twice a day. I did that almost every day last week. It’s thrown together in what feels like a second and it’s amazing – it is satisfying, but light and energizing.
If you’re cautious about canned food – I don’t like canned food either – it’s salty, potentially has some BPA and is not the most delicious thing in the world. But the last time I cooked beans – it took me more than 1 hour!!!! to have them ready, even though I soaked them for 36h. And I think they still weren’t ready because afterward, I had to pretend it wasn’t me. It was the dog. That I don’t have.
To avoid this fun experience this time I just bought canned beans. And corn, while I was at it.
I basically bought a lot of cans and collected them in my house like a squirrel imagining I’ll be locked in a basement for years with Christopher Walken and Brandan Fraser and they wouldn’t let me eat any of their food. I don’t know why.
I rinsed the heck out of these cans – in the hope that the disgusting fluid surrounding the beans would have a brighter future somewhere down the pipes and that this procedure will reduce the salt content.
HEALTH AND BEAUTY BENEFITS
Canned ingredients or not – this salad is beyond healthy. It’s rich in fiber, iron, vitamin C and vitamin A. I also added walnuts to keep the omega-3 level up and reduce inflammation. And if that wasn’t enough garlic, onions, lemon and cabbage help your liver kick toxins out of the body. Remember: the liver’s the one doing the job, those foods are just the assistants.
To sum it up the foods in this salad are:
- anti-inflammatory
- antioxidant-rich
- high-fiber
- high-protein
- delicious
And all that in 8 minutes.
Enjoy!
8-Minute High-Fiber Satisfying Salad (Gluten-free & Vegan)
A very satisfying high-fiber salad that will fill you up and leave you feeling amazing. Filled with legumes and fresh vegetables this speedy high-fiber recipe is perfect for lunch or dinner, when time isn't on our side. This easy healthy salad recipe is vegan and gluten-free.
Ingredients
- 10 walnuts, chopped
- 1 onion, chopped
- 1 garlic clove, minced
- 1 cup chopped cabbage
- 1 cup chopped lettuce
- 10 olives, chopped
- ½ lemon – juice it
- 1tsp balsamic vinegar
- 1 tbsp olive oil
- 1 cup white beans, canned
- ½ cup corn, canned
- 1 small carrot
- 1 small red pepper
Instructions
- Rinse the corn and beans very well to reduce the salt content.
- Chop the pepper, carrot, onion, cabbage, lettuce, olives and walnuts.
- Place everything in a large mixing bowl. Squeeze lemon, add vinegar, minced garlic and olive oil - the salad should be salty enough, because of the beans, corn and olives, if you need add a little salt, just make sure to not overdo it - a little pinch should be enough
Notes
Nutrition Information:
Yield: 3 Serving Size: 1Amount Per Serving: Calories: 383Total Fat: 23gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 0mgSodium: 463mgCarbohydrates: 38gFiber: 10gSugar: 8gProtein: 13g
The numbers provided are estimates.
More Healthy Salads:
I need recipes Will low protein do to the reason that I had kemo therapy and my kidneys function are not we’re they suppose to be I drinking a lot of water , but I don’t know what to eat
Hi Angel, so sorry that you’re going through this… Unfortunately I am not a doctor and can’t tell you what to eat in your situation, please – consult with your doctor about what to eat. Ask which food groups are safe, which aren’t, are there any vegetables you need to avoid (I know many healthy vegetables have oxalate and that can be too much for the kidneys). You can also look into alkaline diet & recipes, because that is based on fruits and vegetables, but again – consult with your doctor about it.
How many servings is this salad?
2-3, depends whether you would have just the salad. I had only the salad and it was enough for 2
It doesn’t say what to do with the garlic. I’m assuming to go into the dressing?
Yes, you could add it to the dressing!
It says “add the minced garlic…”
Does it work for leftovers? Or does it get soggy?
What kind of lettuce do you recommend for this recipe?
I LOVE THIS SALAD!!! I found this after a google search for ‘high fiber lunches’. I have been eating it everyday for lunch for the last two weeks and I feel great! Thank you!
Shouldn’t this be called 16min salad? Just sayin’
haha, yes! Alternatively, you can use those 8 minutes of inactive time and just eat it!
Hello I am here for the suggestion. My dad in only 55 Y/O and his body has already started shaking vigorously. He had all test clear up recommended by doctor. We thought it is some type of Tremor but no its not. He just have lack of diet and does hard work. Which made his body super weak. If possible Can I get a diet plan for him healthy high Fiber or whatever you feel best?
Hi Stella,
How long does this salad last in the fridge?
Hi Ash! It can last for 2-3 days in the fridge, if you build it as salad jar. Starting with the olive oil, vinegar, lemon juice and garlic. Then layer the beans and lastly the chopped vegetables. You can also make it without the olive oil, vinegar and lemon juice and it will last for 2 days too. You’ll simply need to add the dressing when you’re ready to eat. Hope it helps!
what part of the salad that gives u protein?
the beans and the greens
I’m trying to figure out how many cups are in one serving and how many calories are in that one serving.
Not a big fan of white beans. Can I use black or pinto?
Yes!
Everything I was looking for in a quick salad. Love it! Will keep on repeat