Two-bean and herb salad recipe

Make this two bean and herb salad that won’t make you or your friends hungry an hour later – hello fiber and vegetable protein!

Beans are a delicious source of vegetable protein, they’re high in soluble fiber, and they contain minerals like magnesium.

This not only checks the box of nutrition, but also checks the box of delicacies and something everyone can enjoy.

Whether you need a side dish for the week or are looking for a delicious dish to bring to a gathering, this is a great choice!


A Foundational Five Nourish Meal is a meal that contains all 5 elements of our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor.

If you are new to our Foundational Five system, here is what you can do Download my free guide where I share more about it!

The Foundational Five will help you nourish your physical body so you can learn what to eat. This is the first step in mindful eating. The rest is knowing how to eat and how to positively experience your food.

By including these 5 elements in your meal, you are supporting your physical body on a cellular level and ensuring that you are consuming the nutrients you need for sharp focus, calm digestion, sustained energy, healthy sleep, and long-term vitality achieve health.

This is how you can integrate this 2-bean salad into a five-food basic meal:

1 • Non-starchy carbohydrates

  • To make this a complete Foundational Five meal, serve over a green bed or with a side dish of non-starchy vegetables

2 • Starchy or sugary carbohydrates

3 • Healthy fat

4 • protein

5 • Taste factor

  • The heart
  • Smoked peppers
  • lemon
  • Salt + pepper


1 cup of black beans contains roughly 15 grams of fiber – not just fiber, but protein as well. The combination of protein and fiber helps your body balance blood sugar and keep you full for longer. We know how important fiber is to our digestive systems, and we should aim for at least 35g of fiber each day (sometimes more, depending on your unique metabolism and digestion). When we eat enough fiber, we stay regular, contribute to a healthy microbiome, and help our bodies absorb nutrients.

Vegetable protein

1 cup of black beans contains approximately 14 grams of vegetable protein. Protein (ie amino acids) is vital to our health, from rebuilding muscle tissue to balancing hormones, blood sugar levels and energy production. Read more about vegetable proteins here.


Magnesium is an important mineral in our body and plays a key role in 300 cell functions in the body, including muscle function, protein synthesis, blood sugar control and blood pressure regulation. It has also been shown to help reduce PMS and headaches (like migraines), and it can be used to relax the digestive muscles, which can reduce constipation.

Extra minerals

Beans and legumes are high in minerals that most American diets lack, especially when it comes to magnesium, which is the starting mineral in black beans. Beans also contain molybdenum, folic acid, copper, manganese, phosphorus, iron, and vitamin B.

Related Articles