Shaved Parmesan Kale Caesar with Bean “Croutons”
A nutrient-dense Caesar packed with calcium (Greek yogurt, Parmesan, kale) and fibre-rich beans for heart health and fullness.
Ingredients
4 cups mixed kale (Tuscan + curly), finely chopped
1 cup roasted chickpeas and/or white kidney beans
½ cup shaved Parmesan cheese
Greek Yogurt Caesar Dressing
¾ cup plain Greek yogurt
2 tbsp olive oil
2 tbsp lemon juice
1 tsp Dijon mustard
1 tsp garlic, minced
2 tbsp grated Parmesan
1-2 tsp Worcestershire sauce
Salt and pepper
Optional, Tofu and Bean Croutons
1 block extra-firm tofu, pressed and cubed
1 can chickpeas
1 can white kidney beans
2 tbsp parmesan cheese, grated
2 tbsp olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp salt
½ tsp black pepper
Directions
1. Massage kale with olive oil until softened.
2. Roast beans at 400°F (200°C) for 20-25 minutes until crisp.
3. Whisk dressing ingredients until smooth.
4. Toss and top with beans and Parmesan.
(optional) Toss tofu and beans with parmesan cheese, oil and seasonings. Bake at 400°F (200°C) for 25-30 minutes, flipping halfway, until golden and crisp.
Mexican-Inspired Dense Bean Salad (Inside-Out Taco Bowl)
A high-protein, high-fibre taco-style salad with bold flavour, balanced macros, and a fun crunchy twist from “Hot Cheeto” beans.
Ingredients
1 can black beans, drained and rinsed
1 zucchini, chopped
1 cup carrots, shredded
1 cup bell peppers, chopped
1 lb lean ground beef or turkey
1 cup sharp cheddar cheese, shredded
¼ cup cilantro, chopped
Cilantro Lime Dressing
3 tbsp olive oil
Juice of 1-2 limes
1 tsp honey
½ tsp cumin
Salt and pepper
Topping: Tortilla strips or crushed chips
Directions
1. Heat a large pan over medium heat and cook ground beef or turkey until browned.
2. Season with chili powder, cumin, paprika, garlic powder, salt, and pepper, and cook until fully flavoured and slightly crisp.
3. In a large bowl, combine black beans, zucchini, carrots, bell peppers, cheddar, and cilantro.
4. Add the cooked meat and toss gently.
5. Whisk together the dressing and mix through the salad.
6. Top with Hot Cheeto-style beans and optional tortilla crunch just before serving.
Lentil Fruit Medley Salad
A fibre-packed, sweet-savory salad ideal for cholesterol lowering and gut support.
Ingredients
1½ cups mixed cooked lentils
1 cucumber, chopped (seeds removed)
1 peach (or fruit of choice), diced
1 small red onion
1 cup green beans
3 tbsp dill
1 cup feta cheese
Poppyseed Dressing
1 tbsp poppy seeds
1½ tbsp apple cider vinegar
1 tbsp honey
½ tsp Dijon mustard
¼ cup olive oil
Pinch salt
Directions
Combine all ingredients, toss with dressing, let sit before serving.
Bruschetta Chicken & Bean Salad
A Mediterranean-style salad rich in protein, fibre, and heart-healthy fats.
Ingredients
1 can mixed beans
1½ cups cherry tomatoes
1 cup fresh mozzarella
1 cup shredded rotisserie chicken
¼ cup basil
Optional:
Sourdough croutons
Basil Balsamic Dressing
3 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp honey
1 clove garlic, minced
2-3 tbsp fresh basil, finely chopped (or 1 tsp dried)
Salt and pepper to taste
Directions
Combine ingredients, toss with dressing, add croutons before serving.
Sushi-In-A-Jar (Dense Bean Edition with Edamame)
A high-protein, omega-3 rich, meal-prep jar with complete plant protein from edamame.
Ingredients
Salmon Nuggets
1 salmon fillet (~300 g), cubed
1 tsp avocado oil
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
¼ tsp pepper
Salad
1 English cucumber, chopped
½ red onion, thinly sliced
1-1½ cups shelled edamame
½ cup Greek yogurt
2 tbsp cream cheese
1 tbsp tamari
1 tsp sesame oil
1 tsp sriracha
1 tsp chili oil
Optional:
Wild rice, avocado, sesame seeds, furikake
Directions
1. Bake salmon at 400°F (200°C) for 10-12 minutes.
2. Whisk dressing.
3. Layer jars and shake before eating.