Mediterranean Bean & Lentil Salad

Name: Mediterranean Bean & Lentil Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 200 g Cooked butter beans; 200 g Cooked green lentils; ½ Onion; ½ Avocado, medium; 2 Ripe tomatoes, medium; 1 Cucumber, medium; Parsley, a small bunch; Spring onion, green parts only; 2 Boiled eggs; 40 g Feta cheese (optional); 2 tbsp Olive oil; 1 tbsp Apple cider vinegar; Salt

15 minVegetarianGluten-freeMediterraneanGut healthMuscle preservationMenstrual phaseNo-cookMeal prep friendlyHigh fiberSalads

Servings:

Ingredients

—Cooked butter beans — 200 g
—Cooked green lentils — 200 g
—Onion — ½
—Avocado — ½
—Ripe tomatoes, medium — 2
—Cucumber — 1
—Fresh parsley
—Spring onion, green parts only
—Boiled eggs — 2
—Feta cheese (optional) — 40 g
—Olive oil — 2 tbsp
—Apple cider vinegar — 1 tbsp
—Salt

💡

For a lower-FODMAP version, omit the regular onion entirely and use only the green tops of the spring onion — the white bulb of onion is high in fructans, while the green tops are low FODMAP.

Allergens

Contains eggsContains dairy

Method

01Dice the cucumber, tomatoes, onion and avocado into small cubes.
02Finely chop the parsley and the green parts of the spring onion.
03In a large bowl, combine the cooked butter beans, lentils and all the chopped vegetables and herbs.
04Peel and chop the boiled eggs, add to the salad along with the crumbled feta, if using.
05Whisk together the olive oil, apple cider vinegar and salt for the dressing.
06Pour the dressing over the salad, toss gently to combine, and serve immediately.

Why this works

Butter beans and lentils together provide a substantial amount of fibre, supporting a diverse gut microbiome, along with plant-based protein. Eggs add complete protein and choline. Tomatoes contribute lycopene, an antioxidant whose absorption improves when paired with a source of fat like olive oil or avocado.

Sources

The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease — Cell Host & Microbe, 2018 An Update on the Health Effects of Tomato Lycopene — Annual Review of Food Science and Technology, 2010

Meal Prep Tips

Storage: Best assembled fresh, but the beans, lentils and chopped vegetables (without dressing and avocado) can be stored in an airtight container in the fridge for up to 4 days. Add the dressing and avocado just before eating — pre-dressed, the salad turns soggy and the avocado browns within a day.

Reheating: No reheating needed — served cold or at room temperature.

Pairing: A complete meal on its own, or pair with warm flatbread or extra greens for a bigger portion.

Nutrition (per serving)

305

kcal

15g

protein

15g

fat

30g

carbs

9.7g

fiber

Always check product labels for allergens.