Easy Meal Prep: Cilantro Lime Dense Bean Salad with PCOS-Friendly Fiber

I may be a little late to the dense bean salad train, but I am enthusiastically jumping on now. 

If you’re looking for a vibrant and nutritious dish that’s not only easy to prepare but also packs a punch of health benefits, look no further than cilantro lime dense bean salad. This colorful salad is loaded with fiber, perfect for meal prep, and offers so many benefits for those managing Polycystic Ovary Syndrome (PCOS). Let’s dive into why this salad deserves a place in your weekly meal rotation.

Why This Salad?

Cilantro lime dense bean salad is a celebration of fresh ingredients and robust flavors. Combining hearty beans with a zesty cilantro lime dressing, this salad is a feast for both your taste buds and your health. It’s also a perfect use of all that gorgeous end of summer produce that is in abundance right now. 

A Fiber Powerhouse

Beans are the star of this salad, and they are a fantastic source of dietary fiber. Fiber is crucial for various reasons, especially for those managing PCOS. Here’s why:

Blood Sugar Regulation: High-fiber foods can help stabilize blood sugar levels by slowing down the absorption of sugars into your bloodstream. This is particularly important for individuals with PCOS, as insulin resistance is a common issue.

Digestive Health: Fiber promotes a healthy digestive system by preventing constipation and supporting regular bowel movements. A healthy gut is essential for overall well-being.

Storing and Enjoying

One of the best things about cilantro lime dense bean salad is its convenience. It can be made in advance and stored in the refrigerator for up to a week. This makes it an excellent choice for busy individuals who want to ensure they have a nutritious option ready to go.

Ingredients:

For the salad: 

• 15 oz. canned black beans cups cooked black beans
• 15 oz. canned pinto beans
• 2 corn cobs, corn removed
  • (note: you can cook the corn but it’s so fresh right now, I enjoy it raw!)
• 2 bell peppers, diced
• 1/2 red onion, finely chopped
• 2 cups cherry tomatoes, halved
• ½ large green cabbage, thinly sliced 
• 4 oz. queso fresco, crumbled
• 2 tsp Diamond Crystal kosher salt

For the dressing: 

• ½ cup full fat greek yogurt
• ½ c olive oil 
• Juice of 3 limes 
• 1 tsp maple syrup 
• 1 large bunch of cilantro (both stems and leaves)
• 2 large garlic cloves 
• 1 large jalapeno 
• 1 tsp Diamond Crystal kosher salt
• ½ tsp ground coriander 
• ½ tsp ground cumin 
• 1 large jalapeno 

Instructions:

1. Rise and drain the beans. 
2. In a large bowl, combine the black beans, pinto beans, cabbage, corn, bell pepper, red onion, and cherry tomatoes.
3. In a blender, or with an immersion blender, combine the greek yogurt, garlic, lime juice, maple syrup, jalapeno, coriander, cumin, and salt. 
4. Pour the dressing over the salad mixture and toss to combine.
5. Add in the queso fresco and toss again. 
6. Refrigerate for at least an hour before serving to allow the flavors to meld.

Final Thoughts

Incorporating cilantro lime dense bean salad into your diet is a delicious way to boost your fiber intake and support overall health. For those with PCOS, the benefits of fiber cannot be overstated—helping to manage blood sugar levels and promoting digestive health.. Plus, with its easy storage and preparation, this salad is a practical choice for maintaining a balanced diet amidst a busy lifestyle.

Give this salad a try and enjoy the flavor and health benefits it brings to your table. Your body—and your taste buds—will thank you!

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