Chickpea & Bean Salad
Low carb and high protein - Beans are severely underrated. They are easy to store and super versatile in place of carbs and protein. And people who say you fart a lot if you eat lots of beans, I never had an issue with it. There's a simple hack for it.
Hang on a minute - beans are carbs and protein? Didn't you start this post with LOW CARB? ARE YOU TRYING TO CONFUSE US?
I did say low carb and I did say beans are both carbs and protein. See, not all carbs are the same. Carbs are made up of two main components - sugar and fibre. The bad carbs are the ones high in sugar and low on fibre. Those are useless sugar carbs. Great for athletes and those needing an energy spike. But for most people like you and me, sugar carbs are evil.
Beans on the other hand are the perfect protein with what I call intelligent carbs. Ok, I'm not a nutritionist. But based on my own research in my #fit4forty journey, carbs with high fibre content will leave less room for sugars - which is great news. Because, come on, let's face it, sugars are everywhere. Fruits and vegetables have a lot of carbs (and fructose IS sugar, stop the denial). You cannot avoid them. Who can live without sugar? Food would be dull and boring.
However there are ways to avoid having too much 'added' sugar. Choosing foods that are as natural and untouched by someone else is the best way to go. Beans, in my books are a great vegetarian source. And it's a cheap source of protein compared to poultry, dairy and meats.
Oh and on the bean induced fart problem? Go check out articles like this and this. Basically if you wash them and change the water before and after cooking, it helps reduce flatulence tendencies. Or eat fruits in that same meal.
The one hack I always use, is to squeeze lemon juice all over the beans salad before eating/serving. Note, I don't use any dressing. THAT lemon juice is my dressing. Adding a citrus acid to the beans takes away the flatulence inducing effect. I have been adding lemon juice to my bean salad as dressing for the longest time. No wonder beans don't make me fart!.
Also, I usually activate the dry beans by soaking them overnight before cooking them. Tend to always use dry beans and cook them myself rather than use canned beans. Dry beans are easy to cook. Soak overnight and then boil on high for 45 mins and you're done. The thing to note is that beans stored in water will have a bubbly gassy top when you take them out. Just don't use the water.
This salad recipe can be a main or as a side, just depending on what your goals are.
Chickpea and Bean Salad Recipe (2 - 4 serves)
1 cup cooked chickpeas (garbanzo beans) or from the can
1 cup black beans
1 - 2 avocados
1 large tomatoes, skin off and seeds off preferably.
Shredded Cheddar Cheese or chunks of
Lemon Juice from half a lemon
Chop cucumbers, avocados and tomatoes into cube/chunks.
Add to salad bowl, along with chickpeas and black beans.
Drizzle lemon juice all over and toss.
Sprinkle cheese and coriander and serve.
Salt and pepper to taste as desired.
How easy was that?
You can always use different beans, cheese or protein. I've added crispy baked bacon and it adds a nice texture to the salad. Let me know if you have success with some other varieties. Love to hear about them in the comments section below.
Bonus recipe that I also like: Rustic Pinto Bean Chilli