Ep. 143 | Need Meal Ideas? Try this Fast No-Cook Plant-Based Lunch or Dinner Option

Are you ready to begin plant-based eating but worry how this diet transition can fit into your packed schedule? You’re already busy running around taking care of others and the home. Maybe you’ve tried to make an online vegan recipe in the past, but it was complicated and took way longer than you thought it would. So now you’re thinking it’ll take too much to time and effort make this diet transition.

Actually, making a diet change to eating plant-based doesn’t need to be a long, hard and drawn-out process. Your transition into a plant-powered health-transforming lifestyle can be easy and enjoyable, and I want to show you how!

In this episode, I’ll share with you a fast no-cook meal option you can make for either lunch or dinner for yourself or family. This will help get you one step closer to your goal of eating plant-powered, even if you’re dealing with a busy hectic schedule. Let’s go!

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Episode Highlights & Key Timestamps:

• [2:30] Plant-Powered Life Transformation Course Student Testimonial
• [2:57] How you can learn more about the PPLT Course
• [4:38] Get this fast no-cook recipe here
• [5:08] Step 1: Season the beans
• [6:24] How to make the marinade
• [7:07] A few key things to note about this recipe
• [8:04] Why I love this recipe
• [9:19] An action step you can take
• [9:51] How your diet transition can be easier and simpler
  
  

 Listen Here 

Tangy Marinated Three-Bean Salad 

Recipe by: Anna Tseng | PlantNourished
Serving: Makes ~ 5 ½ cups total
Prep Time: 20-25 min

Main Ingredients:

• 15-ounce can of unsalted chickpeas (1 ½ cups)  
• 15-ounce can of unsalted red kidney beans (or 1 ½ cups)
• 15-ounce can of unsalted black beans (or 1 ½ cups) 
• ½ teaspoon iodized salt (use a little more if desired)
• ½ cup diced fresh tomato (with seeds removed)
• ¼ packed cup chopped fresh cilantro leaves (with minimal stems) 
• 2 - 4 tablespoons diced onions
  

Marinade

• ¼ teaspoon ground black pepper
• 3 tablespoons apple cider vinegar
• 3 tablespoons fresh orange juice
• ¾ teaspoon dried dill
• 2 small garlic cloves, finely minced (approximately 2 teaspoons)

Instructions:

1. If using the canned versions, drain and rinse the canned kidney beans, black beans and chickpeas well then set aside to drain in a colander for a few minutes
2. Next, transfer these rinsed beans into a large mixing bowl and add the ½ teaspoon of salt. Stir to combine well, then let sit to marinate for at least 5 minutes.
3. Meanwhile, make the marinade and stir it well to combine
4. Combine this marinade with the beans and then add the chopped cilantro leaves, diced onion and diced fresh tomato pieces. Stir to combine all the ingredients well together.
5. Then let this bean salad sit to marinate for at least 10 minutes in the refrigerator, so that all the flavors can meld together more.
6. Finally, taste and adjust seasonings as desired. For example, feel free to add in a pinch more of salt, a little more diced onions, cilantro, vinegar, or ground black pepper if you would like more of a ‘kick’ to the salad!
   
   

Recipe Notes:

You might find this dish even more flavorful the next day or two, as the beans would have had a chance to marinate longer within the dressing.

If you are using regular cans of beans in this recipe (meaning, not the unsalted versions), then you can cut down the amount of salt used in this recipe to ¼ teaspoon or even omit it altogether as the canned beans will already contain salt.

Instead of black turtle beans, you can choose to use canned or cooked white cannellini beans or black-eyed peas instead.

If you are not a fan of cilantro, you can omit the cilantro leaves from this recipe.

Get more details of this recipe featured in today’s episode here: https://www.plantnourished.com/blog/tangy-marinated-three-bean-salad

Next Steps:

Contact -> healthnow@plantnourished.com 

Learn -> www.plantnourished.com 

Join -> Plant-Powered Life Transformation Course: www.plantnourished.com/ppltcourse 

Get Free 15-Minute Strategy Call -> www.plantnourished.com/strategycall 

Free Resource -> 7 Ways to Test-Drive a Plant-Based Diet: www.plantnourished.com/testdrive 

 
Read Transcript Here 

Have a question about plant-based diets you would like answered on the Plant Based Eating Made Easy Podcast?
Send it by email (healthnow@plantnourished.com) or submit it by a voice message here: www.speakpipe.com/plantnourished

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