A magic bullet for weight loss? Maybe.

When it comes to health and weight loss, there’s no such thing as a magic bullet BUT beans come pretty darn close. Did you know that eating 1 cup of beans daily increases your life expectancy by 4 years?!

Seem too good to be true?

Not only are these legume family members packed with protein and fiber, they are also chock-full of copper, magnesium, iron, potassium, folic acid and lysine. The soluble fiber in beans can lower cholesterol and help prevent type 2 diabetes.

The research backs it up.

In a 2001 study, it was found that consuming beans four times a week decreased heart disease by 22%. In a 2004 study, it was found that individuals lived about 8 more years for every 20-gram intake of legumes.

And, beans are also an incredible weight loss food! 

The data in a 2016 review showed that people who consumed up to 9 ounces of beans daily over the course of six weeks lost ¾ of a pound more than those who did not eat the beans. Incorporating these plant proteins into your regular rotation is a simple and actionable step you can take to lose weight AND improve your health. 

Beans have more nutrients and are less caloric when compared with animal protein options. 

Not only do they promote satiety helping with your weight loss goals, the fiber you get from consuming beans will help to lower inflammation, boost immunity and promote heart, brain and gut health.

With Labor Day Weekend around the corner, I thought what better recipe to share with you than my 3-BEAN PROTEIN SALAD. Packed with plant-based protein and fiber, this salad is an amazing source of nutrients promoting whole health, reducing cancer risk, controlling appetite and helping with your weight loss goals! It's the perfect make-ahead dish. 

Enjoy it for lunch or as an accompaniment to any meal!  

3-BEAN PROTEIN SALAD

Salad Ingredients:

• 1.5 cups cooked dark red kidney beans (or 1-15.5 ounce can)
• 1.5 cups cooked garbanzo beans (or 1-15.5 ounce can)   
• 1.5 cups cooked black beans (or 1-15.5 ounce can) 
• 1/2 red, green and orange bell pepper chopped (or 1 large green bell pepper chopped) 
• 2 large Roma tomatoes, chopped   
• 1/3 cup red onion, chopped   
• 1/2 cup fresh parsley, chopped

Dressing Ingredients:

• 3 tablespoons high quality extra virgin olive oil
• Juice of 1.5 large lemons
• 1/3 cup apple cider vinegar
• Sea salt and freshly ground black pepper to taste

STEPS:

1. Add all beans to a large bowl (if using canned, be sure to rinse in a colander). Add chopped peppers, tomatoes, onions and parsley. Using a large spoon, gently combine all ingredients.

2. In a small bowl, whisk together dressing ingredients and pour over salad. Gently combine ingredients again so they are well incorporated and dressing is well distributed. Adjust salt and pepper if needed.

PS- this is DELISH as is or enjoy with a side of avocado or hard-boiled egg for an added protein BOOST!