Diet salad with beans: recipes with canned and boiled

Is it possible to eat beans while losing weight and eating properly: properties of beans, benefits and harms

Legumes top the list of foods rich in plant protein. Phyto-proteins are necessary for the full functioning of muscle tissue. They are well absorbed by the body, satisfying hunger for a long time.

Plant protein also helps maintain normal blood sugar levels. Moderate consumption of beans helps improve metabolism, due to which weight loss occurs without harm to health.

The product has a complex chemical composition, thanks to which it saturates the body with the substances necessary for full functioning. Thus, beans are rich in B vitamins, vitamin PP and C. The product contains minerals such as zinc, potassium, sulfur, and calcium.

Beans are good for the nervous, cardiovascular, endocrine systems, as well as the gastrointestinal tract. A glass of the product contains up to 300 calories. The exact energy value depends on the bean variety.

Despite the obvious benefits, beans can be harmful to health if consumed incorrectly. If you compare legumes with other vegetables, they cannot be classified as low-calorie.

Beans can provoke flatulence, bloating and intestinal colic, especially if the product is consumed with flour products, fatty meats and other foods that are difficult for the body to digest.

Attention! Regardless of health status, eating raw beans is contraindicated for everyone. It contains lectins - biologically active substances that provoke severe food indigestion.

Contraindications for use

Bean diets, despite their effectiveness, are not recommended for everyone. Main contraindications:

• diseases of the cardiovascular system;
• diseases of the stomach, pancreas and intestines - gastritis, ulcers, pancreatitis;
• urolithiasis;
• gout;
• tendency to constipation.

Photo: milkalliance

Beans are a light, nutritious vegetable that is ideal for comfortable weight loss. From various beans you can prepare delicious and satisfying soups, appetizers, salads, stews, casseroles and other dishes. Combine a diet with physical activity - and very soon you will forget about extra pounds without harm to your health.

Delicious recipe! What to cook with venison stew

IMPORTANT ! Informational article! Before use, you should consult a specialist.

Until recently, nutritionists did not recommend including beans in weight loss menus due to their high carbohydrate content. However, new research by American scientists has proven that white beans can reduce the calorie content of food by blocking the absorption of complex carbohydrates.

Thus, simply by the presence of this type of legume in a dish, the calorie content of the entire serving of food is reduced. The dietary properties of beans justify its use in a diet for weight loss.

How to make red bean salad - 15 varieties

1. Red bean salad with egg
2. Red bean salad with raisins
3. Canned Red Bean Salad
4. Mexican red bean salad with avocado
5. Red bean salad with beef and pickles
6. Red bean salad with tofu and mushrooms
7. Lenten red bean salad with walnuts
8. Refreshing red bean salad
9. Quick salad with red beans and ham
10. Red bean salad with crab sticks and champignons
11. Tbilisi salad with red beans and meat
12. Red bean caviar with nuts
13. Red bean salad "Zest"
14. Chicken salad with bulgur, beans and vegetables
15. Salad with red beans, eggs and crab sticks

Salad with beans, sausage, corn and tomatoes

Photo: Joanna 12 / Shutterstock

Ingredients

• 150–200 g smoked sausage;
• 1–2 tomatoes;
• ½ onion;
• 200 g canned or boiled red beans;
• 200 g canned corn;
• 1 clove of garlic;
• 1–2 tablespoons of mayonnaise;
• salt - to taste;
• ground black pepper - to taste;
• a few sprigs of parsley - optional.

Preparation

Cut the sausage into large strips, the tomatoes into large pieces, and the onion into small cubes. Add beans, corn, chopped garlic, mayonnaise, salt and pepper to the ingredients and mix. You can add chopped parsley to the salad.

Lenten squid and bean salad

Rich in flavors, squid salad with mushrooms is a super option for a festive feast. The original look and bright taste will be remembered by everyone.

Ingredients:

• Onion 1 piece
• Squids 2 pcs
• Carrot 1 piece
• Canned beans 1 tbsp
• Olive oil

Preparation:

Boil the squid for 5 minutes, cut them. Grate the carrots, chop the onion and fry together.

Cut the champignons into strips. Place beans without liquid in a plate. Add all ingredients, season with olive oil.

You shouldn’t be overzealous when cooking squid, because keeping it in boiling water will give you a rubbery taste.

How and with what to eat

If you choose beans as a product for weight loss, they must be properly prepared and combined with other foods. Those who are losing weight eat legumes separately from other foods, seasoned with olive oil.

What foods can you combine with:

• greenery;
• vegetables: carrots, onions, tomatoes, garlic, parsnips;
• low-fat yogurt or sour cream;
• tomato sauce.

Try not to eat legumes with potatoes. In combination with starch, the product promotes increased formation of gases in the intestines. It is not recommended to eat the product with meat, since in combination these products are poorly absorbed by the body. Also, you should not combine legumes with pasta and flour products.

Which form do you prefer: boiled or canned?

Boiled and canned beans are used in cooking. Both options have both advantages and disadvantages for a person losing weight.

Benefits of green beans

Vegetables, including beans, are very rich in essential vitamins and minerals necessary for life, and also have medicinal properties. Low calorie content makes it possible to use beans in the preparation of many dietary dishes. The benefits of this garden crop for the body are invaluable:

• normalization of the gastrointestinal tract due to the high content of fiber, which has an enveloping property and the ability to remove toxins and breakdown products from the body;
• nutritional value is explained by the high content of many components, including carbohydrates, minerals, vitamins, which allows you to fight fatigue and quickly restore strength after severe, debilitating illnesses.
• Green beans are very rich in essential vitamins and minerals necessary for life.
• Due to their composition, the use of dishes made from both fresh and frozen beans is justified in the following cases:
• the ability to increase immunity at the cellular level as a result of saturating the cells and tissues of the body with oxygen;
• destruction of pathogenic microflora that can cause various intestinal infections;
• treatment and prevention of various skin diseases;
• relief of general well-being in case of bronchitis, rheumatism and influenza-like conditions;
• normalization of metabolic processes associated with carbohydrates;
• pronounced activation of the processes of synthesizing the main elements of blood and stabilization of hemoglobin indicators;
• beneficial effect on the functional state of liver cells;
• improving the functioning of the gastrointestinal tract;

Green bean salads are quite unusual for most of us, but that's it for now. After all, any salad with green beans contains so many useful substances that it’s time to call it a vitamin and mineral supplement, and not a simple snack. Although if we consider green bean salads from the point of view of taste, we will have to admit that in this case the dressings, rather than the main ingredients, often rule the roost. At the same time, beans, eggs, chicken and many other components are powerful, tasty, but just background support for the entire composition. Or so it only seems so. In any case, a properly prepared salad with green beans is very tasty and healthy! And let the professionals sort out the “what, how, and why” while we use their recipes.

Delicious recipe! What's in turnips?

In this section, our authors share recipes for salads with green beans with step-by-step photographs and instructions. We will tell and show you how to make a simple and delicious green bean salad!

Curd casserole with beans

• Beans (necessarily white) – 1 cup
• Cottage cheese (5% fat) – 200 g.
• Egg – 2 pcs.
• Kefir (yogurt) – 150 ml
• Semolina – 60 g.
• Salt – 1/2 tsp.
• Vegetable oil or butter

Mix semolina with kefir and leave for 20 minutes. Beat the eggs with salt until smooth, and add to the grated (or simply mashed with a fork) cottage cheese. Add boiled beans and semolina with kefir, and mix well. Grease the baking dish with oil, sprinkle lightly with semolina and pour out the mixture. The casserole is cooked at 160 - 170 °C for an hour. The finished dish can be served with sour cream, unsweetened yogurt and even jam or condensed milk. The casserole retains its taste even when cold.

Recipes for low-calorie salads with white and red beans

You can prepare dietary salads from red and white beans, helping to make the menu more varied.

Tbilisi

Energy value – 200 calories.

Products:

• 200 grams of beef;
• a glass of red beans;
• 50 grams of walnuts;
• garlic clove;
• 20 grams of parsley;
• bell pepper;
• salt and pepper to taste;
• 3 tablespoons of apple cider vinegar and the same amount of sunflower oil.

Peel the red onion, cut into rings, add vinegar and marinate for 15 minutes. Drain off the vinegar. Soak the beans the day before and leave overnight. Cook until done without salt. Also boil the beef and cut into slices. Mix the meat with striped peppers, walnuts, beans and other ingredients taken from the recipe. Salt, pepper, season with herbs and add sunflower oil.

Lobio with mushrooms

Components:

• 250 grams of champignons;
• 5 medium sized onions;
• 3 cloves of garlic;
• a glass of red beans;
• 50 grams of walnuts;
• 50 milliliters of olive oil.

Soak the base product overnight with plenty of water. In the morning, simmer the beans over low heat for about 1.5 hours to soften. Cut the mushrooms into large pieces and fry until golden brown in well-heated oil. Sauté the onion rings in the same oil. At the end, mix the boiled beans, mushrooms, onions and nuts, then mix thoroughly.

Energy value – 133 calories.

With chicken fillet

What you need for the recipe:

• 300 grams of fillet;
• 250 grams of red beans;
• 120 grams of walnut kernels;
• 2 cloves of garlic;
• 3 tablespoons sour cream;
• salt and ground pepper to taste.

Boil the fillet in salted water. Then dry the meat and disassemble it into fibers. Grind the walnut kernels. Mix with canned red beans and other ingredients in the recipe. Season the salad with sour cream, salt and ground pepper. Also add the pressed garlic and mix thoroughly.

100 grams of this dish contains 202 calories.

Kirkazh

Ingredients for preparing salad:

• 300 grams of raw white beans;
• a bunch of cilantro;
• bulb;
• ground pepper to taste;
• a tablespoon of wine vinegar;
• 3 tablespoons olive oil;
• salt to taste.

Boil the beans, strain and cool. Finely chop the cilantro and onion. Mix beans with herbs, onion, oil, salt and pepper. You can add a few drops of lemon juice for taste.

The dish has low energy value - it contains only 32 calories per 100 grams.

With avocado dressing

Components:

• 250 grams of lettuce;
• 2 avocados;
• 150 grams of canned corn and the same amount of canned legumes;
• several green onions;
• 3 tomatoes.

To prepare the salad dressing, use:

• avocado;
• garlic clove;
• a glass of yogurt;
• lemon;
• salt and pepper to taste.

Tear the lettuce leaves and place them in a bowl along with the tomato cubes and chopped herbs. Add peeled avocado slices, legumes and corn to your food. To prepare the dressing, squeeze lemon juice into a blender bowl and add the rest of the ingredients there. Beat everything until smooth and season the finished salad.

Mustard

List of products for the dish:

• a glass of white beans;
• 2 onions;
• 5 black peppercorns;
• 4 tablespoons vinegar;
• a tablespoon of mustard;
• Bay leaf;
• spoon of tomato puree;
• 4 tablespoons of vegetable oil;
• salt and pepper to taste.

Soak the beans for 5 hours and then boil the product. Add onion, bay leaf, salt and pepper to the boiling broth. Cook for another hour and a half. After cooking, be sure to remove the bay leaf from the preparation. Then start preparing the marinade: mix the paste, salt, pepper, mustard and vinegar. Add dressing to ingredients and stir.

The approximate calorie content of a 100-gram serving is 120 calories.

With herring

Ingredients:

• a glass of legumes;
• herring;
• onion;
• 2 tablespoons each of vegetable oil and water;
• 0.5 tablespoon of vinegar;
• salt and pepper.

To prepare a salad, it is better to use canned beans. Mix it with pieces of herring fillet. Cut the onion into thin rings. Prepare the marinade and pour it over the onions for 15 minutes. Add to the preparation and season the salad.

The dish contains 150 calories.

Lean

Products:

• 300 grams of tomatoes;
• 170 grams of boiled beans;
• 90 grams of bread;
• 1.5 tablespoons of vegetable oil;
• parsley, salt and ground pepper to taste.

Cut the bread into cubes and make croutons. Mix them with boiled beans and tomato pieces. Season with vegetable oil, add chopped parsley, salt and ground pepper.

Energy value – 100 calories.

With champignons

Products for salad:

• 250 grams of champignons;
• 400 grams of canned beans;
• 3 pickled cucumbers;
• onion;
• carrot;
• vegetable oil;
• salt and pepper to taste.

Peeled champignons need to be cut into slices. Cut the peeled onion into cubes and grate the carrots on a coarse grater. Separate the legumes from the brine using a sieve. Pickled cucumbers must be cut into strips. Fry the champignons in a small amount of vegetable oil. While frying, add onions and carrots. Mix all the recipe ingredients and add a clove of garlic.

Energy value – 118 calories.

Vegetable

An ideal dietary dish that contains vegetables. The caloric content is insignificant - only 100 calories.

Products needed to prepare the dish:

• 2 fresh cucumbers;
• 150 grams of Korean carrots;
• tomato;
• 100 grams of dietary mayonnaise;
• a glass of canned legumes;
• salt and pepper to taste.

Place Korean carrots, previously squeezed from the marinade, into the salad bowl. You also need to separate the liquid from the beans. Cut the cucumbers and tomatoes into slices, then add them to the rest of the ingredients. Add diet mayonnaise, mix thoroughly, add salt and pepper.

Beetroot

This salad is useful not only for those who are losing weight. The dish also helps replenish iron deficiency in the body during anemia.

To get a healthy salad, take:

• 3 pieces of boiled potatoes, carrots and pickled cucumbers;
• 300 grams of canned beans;
• 300 grams of sauerkraut;
• 5 tablespoons of vegetable oil.

You need to cut carrots, potatoes and cucumbers into cubes. They do the same with beets, but do not mix them with the other ingredients. To prevent the vegetable from coloring other products, it must be mixed with butter taken according to the recipe. Then all components, including legumes, are mixed and seasoned with sunflower oil.

100 grams of red salad contains more than 100 calories.

Lobio with mushrooms

• Beans (red or black) – 1 cup
• Champignons – 250 g.
• Onion – 300 g.
• Walnut – 50-70 g.
• Garlic – 4 small cloves
• Olive or sunflower oil

Soak a glass of beans in 3 glasses of salted water for 8-9 hours, rinse and boil until tender. Coarsely chop the champignons, heat 50 ml of oil in a frying pan and fry the mushrooms in small portions until an appetizing smell and a pleasant brown color appear. If necessary, add oil. Squeeze the garlic onto the still hot champignons and stir. Fry the onion in the remaining oil. Coarsely chop the walnuts with a knife and mix everything. Season with black pepper and salt.

Bean diet

The bean diet is one of the popular options for quick express diets, which are not recommended to be continued for more than 7 days. If all recommendations are followed, weight loss during this period is 5–7 kg.

On a bean diet, it is recommended to consume no more than 150–300 g per day. Beans should make up about 45–50% of your total daily diet.

The diet can be supplemented with other foods:

1. Lean meats - turkey, chicken, beef, veal.
2. Low-fat fish - hake, flounder, cod, pollock.
3. Fermented milk products - kefir, yogurt, cottage cheese, yogurt.
4. Cereals – buckwheat, pearl barley, oatmeal.
5. Vegetables - fresh or stewed eggplants, zucchini, cauliflower and white cabbage, cucumbers, bell peppers, broccoli, carrots, radishes, tomatoes, lettuce, greens.
6. Unsweetened fruits.
7. Flour products - wholemeal bread with bran.

All dishes must be boiled, steamed or baked without fat and with a minimum amount of salt. It is allowed to add a little olive or sunflower oil.

Photo: vkuso

Drinks allowed are still water and green tea without sugar. Drinking plenty of fluids helps avoid troubles such as flatulence and bloating.

Products prohibited on the bean diet:

1. Fatty meats - pork, lamb, lard.
2. Fish – trout, salmon, salmon.
3. Sausages – all sausages, sausages, bacon.
4. Flour products - pasta, dumplings, dumplings.
5. Dairy products - milk with a high percentage of fat, cream, sour cream, hard cheeses.
6. Baked goods – wheat bread, buns.
7. Sweet fruits and berries - peaches, mangoes, bananas, grapes.
8. Confectionery – any desserts, chocolate, candies, ice cream.
9. Any semi-finished products, fast food.

Also, the bean diet requires a complete abstinence from any carbonated and alcoholic drinks.

Chicken salad

If you want to prepare a more satisfying dish, then we offer a recipe for a diet salad with beans and chicken. You need to acquire the following ingredients:

• a glass of beans (red or white doesn’t matter);
• 200 g pre-boiled chicken breast;
• boiled chicken egg;
• garlic clove;
• a handful of crackers made from whole grain or rye bread;
• about 100 g of soft, preferably low-fat cottage cheese;
• a tablespoon of mustard powder;
• black pepper;
• cucumber;
• fresh herbs to taste (parsley, onion, dill).

Soak the beans in water overnight and cook in the morning. You also need to boil the meat and egg. Cut the chicken breast and peeled fresh cucumber into small cubes. Peel the egg and cut it too. Now you can start preparing the dressing: peel the garlic and pass it through a press, then add mustard, cottage cheese and mix thoroughly. Dress the salad and decorate with chopped herbs.

Types of bean diet

Since all diets involve certain restrictions, when eating beans, you should also remember the general recommendations: avoid spicy, fatty, starchy foods, sweets, and alcohol. Limit the amount of coffee to two small cups. Move more and drink at least 1.5 liters of clean water a day.

The simplest bean diet

Designed for 2-3 weeks (minus three to five kilos). It is not forbidden, if you suddenly like it, to make it not a one-time diet, but a way of life. It is not difficult to follow it in terms of observance, the difficulty is different - you will have to boil the beans every day in order to have a decoction from it (hardly anyone can stand it for long). The diet consists of the following:

• Every day for dinner for three weeks, drink a glass of bean broth and eat one or two fruits (except grapes and bananas).

A variety of the simplest diet:

• Consume 100 g of bean broth before each of the four daily meals. For breakfast, we recommend a stew of 100 g of beans and vegetables with the addition of a few drops of vegetable oil. For lunch – 200 g of meat or fish.

Seven-day bean diet

If we consider that the caloric content of red beans is approximately 300 kcal per 100 g, and the caloric content of green beans is approximately 34 kcal, then it is obvious who is the leader in nutrition. Green beans, unlike their legume relatives, are very quick and easy to prepare, easier to digest and go well with other foods.

When you decide to follow a diet, try to maintain time intervals between meals - this helps stimulate metabolic processes. And this is important to lose weight faster. The diet below is designed for a week and is fast. But not everyone, judging by the reviews, manages to lose significant weight with its help. Although the stated “minus” is about 5 kg.

Breakfast: a glass of kefir, fermented baked milk, yogurt with a low fat content. Sandwich made from whole grain bread and cheese.

Second breakfast: one large orange or grapefruit. You can replace it with a handful of dried fruits. The second breakfast menu remains the same throughout the week.

Lunch and dinner: 100 g of boiled beans (canned), salad of sauerkraut or fresh vegetables.

Breakfast: 100–150 g of cottage cheese with dried fruits.

Lunch: 150 g fish and 100 g boiled beans.

Dinner: Caesar salad without mayonnaise dressing, 100 g beans.

Breakfast: a glass of kefir, yogurt or other fermented milk product, one boiled egg. Tea without sugar.

Lunch: boiled green bean salad, boiled chicken fillet – 150 g.

Dinner: boiled fish, 100 g beans and any vegetable salad (small portion).

Breakfast: natural yogurt - 200 ml, a sandwich of black bread and low-fat cottage cheese with the addition of herbs and garlic.

Lunch: green bean soup without meat or frying, vegetable salad.

Dinner: boiled red beans – 100 g, sauerkraut salad with a few drops of oil; tea without sugar.

Breakfast: unsweetened tea with oatmeal cookies (3 pcs.).

Lunch: 100–150 g of boiled green beans, a small portion of fish, a glass of tomato juice.

Dinner: boiled egg, milk – 250 ml; favorite fruit - to choose from.

Breakfast: toast from rye or grain bread with a piece of cheese, tea without sugar.

Lunch: bean soup, two tomatoes, a glass of fresh vegetable juice.

Dinner: vegetable salad, 100 g of boiled green beans.

Breakfast: A glass of yogurt, unsweetened tea with milk.

Lunch: 100 g of boiled red beans, cottage cheese casserole.

Dinner: green beans – 100 g; a glass of orange or grapefruit juice.

Salad with beans, chicken, tomatoes, cheese and croutons

Photo: zolelena / Depositphotos

Ingredients

• 200–300 g boiled chicken breast;
• 1–2 tomatoes;
• 100 g hard cheese;
• 200 g canned or boiled red beans;
• 50–100 g crackers with any flavor;
• 3 tablespoons of mayonnaise;
• salt - to taste;
• any greens - optional, to taste.

Preparation

Cut the cooled meat and tomatoes into small cubes. Grate the cheese on a coarse grater. Add beans, croutons, mayonnaise and salt to the ingredients and mix. Add chopped herbs if desired. Serve the salad immediately to prevent the croutons from getting soggy.

Cooking methods

High fiber foods are often used to build menus in weight loss diets. But green beans have another advantage - the carbohydrates they contain are only slightly converted into glucose.

In addition to the legume diet, green beans can be included as a main component in other diets aimed at weight loss. For example, it is included in diets with low fat intake (hypolipidemic), high in fiber, and zonal.

In cooking, green beans are an almost universal product: they can be included in first and second courses, salads, and appetizers. The preferred processing methods for it are boiling, stewing, steaming or cooking in a microwave oven.

Vegetable soup

In the first half of summer, it is customary to eat green soups rich in vitamin greens. They help you lose weight without harming your body. You can prepare green vegetable soup with either light chicken broth or a lean variation without adding meat. As a basic recipe for dietary green bean soup, you can take lean soup with vegetable broth.

Ingredients:

• water – 1.5 l (for 4 servings of soup);
• fresh green beans – 300 g;
• young potatoes – 2 pcs.;
• tomato – 1 pc.;
• dill, parsley – 30-50 g each;
• green onion – 30 g;
• salt.

Preparation:

1. Place potato cubes into boiling water. Cook until soft.
2. Peel and wipe the tomato, pour the resulting mixture into the potato broth.
3. Wash the beans, cut off the ends, cut each pod into 2-3 parts, place in a saucepan, cook for 10 minutes. Add salt.
4. Coarsely chop all the greens. After removing from heat, sprinkle the dish with herbs and let stand for 3-5 minutes.

White

White beans for weight loss are an ideal product for weight loss. This type of bean, also known as "chali", has a soft, delicate creamy taste. The vegetable is often used in cooking - as a component of salads, soups, casseroles, and pates. It consists of almost 25% easily digestible protein, which is necessary for the body to properly maintain muscle mass.

The advantage of white beans is the almost complete absence of cholesterol, a large amount of zinc in the composition, low calorie content - only 24 Kcal per 100 g of vegetable. It also normalizes the functioning of the nervous system and lowers blood sugar levels. Therefore, this particular variety of beans is best suited for diabetics on a diet.

Photo: quickdiets

Among all the varieties of beans for weight loss, an important place is also given to the small white one - “navi”. Outwardly, it looks like small milky peas. It has an exquisite, mild taste, contains a huge amount of plant fiber and a minimum of calories.

Dietary recipes

White bean salad in garlic-tomato sauce

• white beans – 100 g;
• tomatoes, preferably cherry – 100 g;
• garlic cloves – 1–2 pcs.;
• onions – ½ pcs.;
• tomato sauce – 50 ml;
• apple cider vinegar – 1 tbsp. l.;
• sparkling mineral water – 100 ml.

Delicious recipe!
What to tell children Pour cold water over white beans and leave for 8–9 hours, then pour into a saucepan, fill with soda and place on low heat for 1.5–2 hours. Cut the onions into cubes, pass the garlic through a press, then combine these products with tomato sauce. Beans in tomato for weight loss for dinner are a light, tasty and healthy dish.

Add salt and apple cider vinegar to the prepared dressing. Drain the cooked beans and pour the sauce over them. When serving, the salad can be garnished with chopped parsley or dill.

White beans with chicken breast

• white beans – 200 g;
• chicken breast – 170–200 g;
• white onion – 1–2 pcs.;
• tomato – 1 pc.;
• olive oil – 2 tbsp. l.;
• water – 400 ml;
• salt, aromatic herbs.

Soak the beans in cold water for 8 hours, then boil in clean water for 30-40 minutes. In a frying pan with hot olive oil, fry the onion, cut into half rings and slices of chicken breast.

Photo: 7Dach

When the ingredients are browned, add the peeled and sliced ​​tomato, aromatic herbs and salt to the pan. At the final stage, add beans to the food, add water and simmer under a closed lid until the beans soften.