If you’re like me, you may be looking for some new quick and healthy lunch options! This tahini and white bean salad is exactly that: delicious, filling, healthy, and EASY!
There is nothing worse than a salad made for lunch that leaves you hungry an hour later. And, honestly, if I can’t put something together in a matter of minutes (basically five minutes or less), the chances of me making it are very slim.
This Tahini White Bean Easy Lunch Salad comes together in five minutes flat – I don’t even use a different bowl to make a dressing, I just drizzle tahini right on top!
Tahini is my new go-to ingredient. It transforms even the most basic ingredients into a salad that I crave day after day! Something about the creamy richness of the tahini on top of simple salad staples like tomatoes, carrots, onion, and lettuce is reminiscent of the iceberg and ranch dressing salads I loved growing up.
To add some protein and make it even more filling as a vegetarian and SCD-friendly lunch, I love adding white navy beans. I use dried beans, soak them overnight, and then cook them until soft before adding to the salad. Read below for more tips on using dried beans. I occasionally add some chunks of cheddar cheese too!
Besides the tahini, there is one secret ingredient that pulls the whole thing together: sea salt! Adding a few sprinkles of sea salt brings out the flavors of all the ingredients and makes the tahini dressing even more satisfying. Just simply delicious!
- Iceberg or Romaine lettuce – any type of lettuce that is crisp will do!
- Tomatoes – any type works well; I typically use Roma or vine tomatoes
- White navy beans – starting with dried beans, then soaking and cooking them before adding to the salad (not pictured in the photos because I ran out of beans on the day I shot these, but I will update the pictures soon!)
- Sea Salt
- Optional: Cheddar Cheese – can easily be left out to make this vegan!
To make the Tahini White Bean Easy Lunch Salad, simply chop all of the ingredients to your desired size – I like mine chopped well! Drizzle tahini on top, and sprinkle with sea salt! Simple, easy, filling, healthy, delicious. What more could you ask for!
A Note on Soaking Beans & SCD
The SCD diet allows most beans once you’ve advanced to further stages of the diet. However, it is important to note that this includes dried beans, not canned beans.
Preparing dried beans is super simple, but it does require a little planning ahead. Check out this resource from the University of Nebraska-Lincoln for more detailed information.
- Sort your dried beans to remove any discolored pieces and then rinse thoroughly.
- Soak your beans using either a hot soak, quick soak, or overnight soak. I typically do the overnight soak which involves adding about 2 cups of dried beans to 10 cups of water, covering them, and letting them soak in the refrigerator for 8-12 hours.
- Once your beans have soaked, drain away excess water. Place the soaked beans in a large pot and cover them with new, fresh water. Bring the pot to a boil. Reduce the heat and simmer until the beans are tender (around 45-60 minutes). Keep an eye on your pot to ensure there is always water in it – if the water boils away, your beans can burn! (Believe me, this happens a lot in my household!) Check the firmness of your beans every 15-20 minutes until they reach the desired level you’re looking for!
Check out this awesome article from healthygut.com on why using dried beans and soaking them are two important factors for those on the SCD diet. In short, soaking dried beans removes some of the hard-to-digest phytic acid.
I typically soak and cook a large batch of beans at the beginning of the week and then keep the cooked beans in the refrigerator to use in recipes like this salad for the next few days.
One other tip!
This may seem silly, but it has made such a difference in how much I enjoy my salads – use a BIG bowl! Don’t try to fit all of these ingredients in a small bowl that is overflowing and hard to mix up. Don’t use a plate and have the lettuce falling off the side.
I’ve been using a medium-size mixing bowl that allows me to fill it halfway with the salad ingredients and mix easily (and messily inside the bowl) once I put the tahini and salt on top! Who knows, maybe you’ll find you like an oversized bowl for your salads too! 😊
Tahini White Bean Easy Lunch SaladCourse: UncategorizedCuisine: Lunch, SaladDifficulty: Easy
Delicious, healthy, and filling Tahini White Bean Easy Lunch Salad that comes together in five minutes! Crisp lettuce base is topped with carrots, onion, tomato, and dressed with tahini and sea salt, creating a delicious tahini chopped salad!
1 cup chopped Iceberg or Romaine Lettuce
1 medium tomato, chopped
1/8 onion, chopped (approximately 1-2 tablespoons)
1-2 medium carrots, chopped
1/2 white navy beans (soaked and cooked until tender)
1-2 tablespoons Tahini
Optional: cheddar cheese
- Chop the lettuce and place into a large bowl.
- Chop or dice the carrots, onion, and tomato and add to the bowl with the lettuce.
- Add soaked and cooked navy beans and cheddar cheese (optional) to the bowl.
- Drizzle with 1-2 tablespoons of tahini on top of salad mixture; mix thoroughly until all ingredients are coated.
- Sprinkle with sea salt to taste and enjoy!