Heather Nicholds: Hey guys this is Heather from healthyeatingstartshere.com.
So today I have for you a recipe for a salad that we are going to make into a meal and
it's going to be a really quick and easy weeknight meal for you.
And what I am going to base it on is some lettuce and veggies of course.
But to make it more filling what I am going to do is use some frozen lima beans which
are an excellent way to get protein really, really quick.
And we are going to make a really interesting thick spicy sauce and I am going to show you
super simple way to make this that will take you a couple of minutes.
Alright, so let's get started with the lima beans.
So I have already got some carrots and celery chopped up and then I am going to take my
lima beans and good thing is -- ooh thatÕs a lot.
All you have to do is to put them in a pot, add some water and then boil them for a few
minutes.
And half a cup gives you 6 grams of proteins which means 22% protein by calories.
So I have just got them cooking back there and they are also going to give you a ton
of iron.
For women, 10% of your daily iron needs from just a half a cup of lima beans.
For guys its 22.5%.
Guys need less iron overall than women.
Okay so, I have got some lettuce rinsed.
You just tear this, put it on a plate, top it with the veggies and then we are going
to make our dressing while those lima beans cook.
So I am going to put it in a bowl and what I am going to use to start with is some salsa
and this is a salsa that I have bought.
It has just whole food ingredients so if you can find one like that thatÕs awesome or
you can make your own.
Or you can use some canned diced tomatoes.
ThatÕs another thing I often use, but salsa of course has a nice spiciness to it.
So I am going to put some in a bowl and then to it to make it nice and creamy I am going
to add some Tahini.
You could use almond butter, you could use cashew butter, you could use whatever you
like, but you just need spoonful and you are going to stir it in to make a creamy tomato
sauce.
So youÕre just going to stir it around until you break up the tahini or the almond butter.
Now this one is pretty chunky so I am going to have to stir it a little bit more.
But if you have a nice smooth one, you won't need to stir it too much at all.
Then as I said youÕre just going to tear up your lettuce, spread it out on your plate,
top up with your veggies and you can use any variety of veggies you like, celery and carrot
is just what I had in the fridge today.
Another thing I like to do to make it more filling is to use a bean dip.
So I have a bean dip here that I made the other day and I am just going to put a few
spoonfuls on top.
I love to do this with hummus, this is a red lentil dip with some balsamic so it's kind
of brown and doesnÕt look terribly appetizing, but it tastes really good, thatÕs what matters.
Really good!
I do this a lot with hummus or with any kind of bean dip.
If you havenÕt checked out my free three-day meal plan, do that.
In there I have a salad with hummus and I give you the recipe for how to make the hummus.
If you go to my website healtheatingsstartshere.com, you can download that for free.
Just go to the top right hand corner and youÕll see the link there.
Okay, so cooked and strained.
They really only take a few minutes.
They are really rich in magnesium and potassium as well.
ThatÕs a lot!
I really like adding them because they work as bean as well as a vegetable.
So it's going to be a totally protein rich salad.
And then on top we are just going to spend some of this salsa tahini dressing.
See how thick that is, it's so tasty.
And then you just got to take a bite.
So there you go.
That is a super quick meal with lots of proteins and nutrients and itÕs a way to make a salad
more filling into a meal.
So I hope you enjoy that.
Give it a try.
Like I said you can vary all the ingredients, the vegetables, the beans, the dip, whatever
you like.
DonÕt forget to go sign up for that free three day meal plan on my website so you can
try a hummus variation.
And let me know what you think in the comments.
I will see you again soon guys.
ThatÕs it.
Bye!
Meal-Sized Protein-Rich Salad
Page 2 of 2