Quick TikTok sensation salad offers over 40 grams of protein, requiring minimal 10-minute preparation time
The dense bean salad (DBS) has taken the internet by storm, particularly on TikTok, and for good reason. This Mediterranean-inspired dish, created by Violet Witchel, offers a myriad of nutritional benefits that make it an appealing choice for those seeking a healthier, plant-based meal option.
Dr. Caitlin Hall, the chief dietitian at Myota Health, highlights the benefits of plant-based protein sources like chickpeas and lentils in the DBS. These protein-rich legumes are not only a great source of protein but also provide prebiotic fiber like galactooligosaccharides (GOS), which feed beneficial gut bacteria.
The DBS is a veritable treasure trove of nutrients. With approximately 80% of the daily recommended intake of fiber per serving, it supports gut health, appetite regulation, blood glucose stability, and may reduce risks of heart disease, certain cancers, and help with weight management. It is also an excellent source of plant-based protein, which supports heart health without saturated fats.
The salad is rich in antioxidants from fresh herbs and ingredients like olives and lemon juice, which fight free radicals and support overall health. It also supplies heart-healthy unsaturated fats from olive oil, walnuts, and pumpkin seeds, which help lower cholesterol. The DBS is a strong source of essential micronutrients such as folate (important for brain health and anemia prevention), magnesium (linked to improved sleep and reduced PMS), copper, iron, potassium, manganese, and vitamin C, aiding overall bodily functions and well-being.
When it comes to gradually increasing fiber intake and aiding gut health, the DBS is an excellent choice. Slowing down the process allows the gut microbiota to adjust, preventing gastrointestinal discomfort such as bloating or gas. This gradual increase enhances gut motility and supports a healthy balance of gut bacteria, improving digestion and nutrient absorption.
The sun-dried tomato DBS recipe is customizable, allowing you to tailor it to your taste preferences. What's more, it can be made in about 10 minutes and does not require the use of a stove, oven, or air fryer, making it a convenient and hassle-free meal option.
The consumption of multiple sources of plants within the DBS supports the production of anti-inflammatory compounds called butyrate in the body. Butyrate helps support the gut lining, reduces inflammation in the body, and contributes to better metabolic, immune, and even mental health.
In conclusion, the nutrient-dense, plant-focused Dense Bean Salad supports digestive, cardiovascular, and metabolic health, with fiber playing a critical role in maintaining gut function when introduced gradually to the diet. Whether you're a seasoned plant-based eater or just starting to explore plant-rich options, the DBS is a delicious and nutritious addition to your meal rotation.
| Nutritional Benefits of Dense Bean Salad | How Gradual Fiber Increase Aids Gut Health | |-----------------------------------------------------|----------------------------------------------------------------| | - High in fiber (80% daily value per serving) | - Allows gut bacteria adaptation, reducing discomfort | | - Good plant protein without saturated fats | - Promotes healthy gut motility and microbiome balance | | - Rich in antioxidants and flavonoids | - Supports improved digestion and nutrient absorption | | - Heart-healthy unsaturated fats (olive oil, nuts) | - Helps regulate blood sugar and appetite for weight control | | - Strong source of micronutrients (folate, Mg, C) | |
- The Dense Bean Salad (DBS) is a nutrient-rich dish that offers benefits for mental health, as it contains a strong source of essential micronutrients like folate, which is important for brain health and anemia prevention.
- The gradual increase of fiber intake through the Dense Bean Salad aids in maintaining gut health by allowing the gut microbiota to adjust, which can prevent gastrointestinal discomfort such as bloating or gas and improve digestion and nutrient absorption.
- Aside from being a delicious and nutritious addition to any meal rotation, the DBS also supports overall health-and-wellness by fighting free radicals with antioxidants from fresh herbs and ingredients like olives and lemon juice.
- This Mediterranean-inspired dish, with its emphasis on plant-based protein, nutrition, and fitness-and-exercise through the use of chickpeas, lentils, and other nutrient-dense foods, is an excellent lifestyle choice for those seeking a healthier diet that incorporates food-and-drink options that are not only tasty but also support heart health, gut health, and weight management.
