Looking for a quick and easy recipe to bring to your next summer gathering? This bean salad is a perfect make ahead dish because the flavor improves over time as the beans soak up the flavors of the marinade. Enjoy it as a side dish or on it’s own over a bed of greens with optional additions like corn or avocado!
Make ahead meals: a tried and true strategy for healthy eating success
Is making more healthy homemade meals on your to-do list? Easier said than done when other priorities can get in the way. One of the best known strategies for eating more meals made from home is preparing ahead of time. Wondering what other ways meal prep can benefit you? Let us count the ways!
- Taking the time to plan and prepare meals ahead takes the guesswork out of “what to eat”.
- Knowing that you have a full meal or part of a meal ready to go makes it much less tempting to opt for convenience and restaurant foods that may be full of sodium.
- Not only can meal prep help make it easier to stick to your nutrition goals, it can also save you time and money!
Strategies for getting ahead:
Worried about spending an entire Sunday in the kitchen when you’d rather be relaxing and enjoying time with friends and family? We have great news- meal prep does not have to be all or nothing! Check out these meal prep strategies and find what works best for your life and schedule.
Batch cooking:
Designating a day when you have some time to spend in the kitchen to make a few meals is a great way to get ahead! Prepare a full recipe or even double or triple the recipe to store in the fridge or freezer for later use. Experienced batch cooks will prepare a few different recipes at a time. If you’re new to batch cooking, start with one recipe so the task is less daunting. One of our favorite make ahead meals is the vegan stuffed peppers.
Individually portioned meals:
Individually portioned meals are the perfect solution for an easy grab and go lunch. Simply prepare a recipe that yields several servings and divide the servings into individual containers for later use. Salads and grain bowls are ideal for individually portioned meals. Two of our favorites are the kidney friendly veggie & barley bowls and the plant-based burrito bowl.
Ready to cook ingredients:
Meal prep can be as simple as preparing ingredients ahead of time so that you can put a meal together quickly. One way we like to save time is by washing and chopping different vegetables needed for the week at the same time. Some like to do this right after a trip to the grocery store. Others prepare their veggies the night before or the morning of the meal. Find whatever timeslot fits your life and schedule. One of our favorite recipes to prep ahead is the vegetable tacos.
Want more strategies to help you take charge of your kidney health?
We are here to help! Join our free monthly class to find out how we use the power of nutrition to preserve kidney function. Prefer a one-to-one setting? Consider booking a consultation with one of our expert Renal Dietitians.
Bean Salad with Adobo Vinaigrette
Ingredients
Adobo Vinaigrette
- 2 tbsp olive oil
- 2 tbsp fresh lime juice
- ½ tbsp adobo sauce from a can of chipotle in adobo sauce
- ½ tsp lime zest
- ½ tsp maple syrup
- ¼ tsp smoked paprika
Bean Salad
- 5 oz. canned low sodium black beans drained and rinsed
- 1 stalk celery diced
- 1/2 red bell pepper diced
- 1/4 red onion chopped
- 1/4 cup cilantro chopped
Instructions
- Prepare the adobo vinaigrette: To a mixing bowl, add all the vinaigrette ingredients and whisk well to combine.
- Add beans, diced celery, red bell pepper, red onion, and cilantro to dressing; toss to combine.
- Let the beans marinate in the vinaigrette for at least 30 minutes in the fridge before enjoying or store in an airtight container in the fridge for a few hours for the best flavor.
Variation:
- Lower Potassium: Use rinsed and drained chickpeas or garbanzo beans instead of black beans to lower potassium to 173 mg per serving.
- No concern for potassium? Add some sweet corn into the salad and garnish with diced avocado.
Notes
Nutrition
KidneyRD Verdict:
Full of flavor and super easy to make, this bean salad will be a regular in my lunch rotation! It’s perfect for when the weather warms up and you are craving something cool and refreshing. The best part was that I made it on a Sunday and had a tasty lunch ready to go for the next couple of days. I enjoyed this salad on a bed of greens with a couple of corn tortillas on the side. If you give this recipe a try let us know what you think in the comments below!
ALL information you read on KidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure or prevent any disease.