Mediterranean Bean & Lentil Salad
15 minVegetarianGluten-freeMediterraneanGut healthMuscle preservationMenstrual phaseNo-cookMeal prep friendly
Servings:
4
·
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
💡
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.
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