In a trending craze on TikTok, a salad recipe offers an astonishing 40 grams of protein and can be prepared in a swift 10 minutes.
A new culinary trend is taking the world by storm, and it's not just about taste - it's about health too. The Dense Bean Salad (DBS) with sun-dried tomatoes is a nutrient-packed dish that aligns with the principles of a plant-rich diet.
This salad is a treasure trove of plant-based protein and fibre, essential for satiety, muscle maintenance, and digestive health. Beans, whether chickpeas, cannellini, or other varieties, are the stars of the show, while sun-dried tomatoes add a punch of flavour and concentrated sources of vitamins C and K, niacin, and manganese.
The DBS is a low-fat, high-phytonutrient dish that supports cardiovascular health and may reduce inflammation. Olive oil, garlic, and red onions often used in the salad's dressing are known for their anti-inflammatory properties.
The convenience and versatility of the DBS make it an ideal addition to any plant-based diet. It can be a main course, a side, or a packed lunch, and its flavours pair well with pasta, rice, or tortillas.
Preparing the DBS is a breeze; it can be ready in about 10 minutes and does not require the use of a stove, oven, or air fryer. However, diving straight into the DBS trend without already eating a plant-rich diet may cause digestive discomfort. It's recommended to start with small changes, such as adding one new plant-based food to your shopping list each week.
The DBS is more than just a salad; it's a health boost in a bowl. Its prebiotic fibre supports the production of anti-inflammatory compounds called butyrate in the body. The recipe was first created by Violet Witchel, and it has since gone viral on TikTok.
For those following vegetarian or vegan diets, the DBS is a valuable component, as the combination of different beans increases the spectrum of amino acids, making it a more complete protein source. The salad is also customisable; it can be made vegetarian by substituting chicken and pepperoni with soy alternatives.
As the week goes on, the DBS continues to marinate in the dressing, becoming more flavourful. Consuming multiple sources of plants, as in the DBS, optimises the richness and diversity of beneficial gut bacteria. In fact, consuming 30 different plants weekly, as recommended by the American Gut Project, optimises the richness and diversity of beneficial gut bacteria.
To ensure a smooth transition to a plant-rich diet, Dr. Caitlin Hall recommends gradually increasing fibre intake over a few weeks to allow the gut bacteria time to adjust. So, why not start your journey to better health with a bowl of Dense Bean Salad with Sun-Dried Tomatoes? It's a delicious and nutritious way to support your gut health and sustainable, lasting habits.
- The Dense Bean Salad (DBS) not only offers a delightful taste but also prioritizes nutrition, making it a trend that centered around health-and-wellness and lifestyle.
- This salad, with its plant-based protein and fiber, along with sun-dried tomatoes' essential vitamins and minerals, aligns with the principles of a plant-rich diet, contributing to mental health, fitness-and-exercise, and overall well-being.
- Being low in fat and high in phytonutrients, the DBS supports cardiovascular health, diminishes inflammation, and promotes healthy-cooking, all while providing anti-inflammatory properties through the use of olive oil, garlic, and red onions.
- Adapting the DBS to your food-and-drink preferences makes it a versatile option for various lifestyles, as it can be adapted for vegetarians, vegans, or even those who want to minimize meat intake.
- As part of a balanced and nutritious diet, the DBS, with its prebiotic fibre, rich gut bacteria, and anti-inflammatory compounds, acts as a stepping stone for a healthier lifestyle, eventually leading to a healthier you.
