High-Protein No-Cook White Bean & Avocado Bowls are very fresh and flavorful. It contains white beans, avocados, cherry tomatoes, cucumber, red onion, lemon juice, extra-virgin olive oil, garlic powder, sea salt, black pepper, and fresh parsley. These bowls are vegetarian and gluten-free, but if you have an avocado allergy, substitute it with another suitable ingredient or avoid the recipe. High-Protein No-Cook White Bean & Avocado Bowls are prepared in 10 minutes, perfect for a quick lunch or dinner. These bowls store nicely for a short time when properly covered, perfect for preparing in advance for a busy schedule. Serve these bowls with whole-grain pita, mixed greens salad, and quinoa pilaf.
STATS:
- Calories: 320 kcal
- Preparation Time: Ten minutes
- Portion Size: 1 bowl
- Cooking Time: Zero minutes
- Cuisine: American
- Total Time: 10 minutes
- Course: Lunch, Main Course
- Diet: Vegetarian, Gluten-Free, High-Protein
- Servings: 4
EQUIPMENT:
- Mixing bowl
- Sharp knife
- Measuring cups
- Cutting board
- Measuring spoons
- Fork
INGREDIENTS:
- 2 cans of white beans
- 1 tsp. garlic powder
- 2 medium ripe avocados
- Two tbsp. lemon juice
- 1 cup cherry tomatoes
- ¼ tsp. black pepper
- ¼ cup red onion
- ½ tsp. sea salt
- 1 medium cucumber
- 2 tbsp. fresh parsley
- One tbsp. olive oil
INGREDIENT NOTES:
WHITE BEANS:
- These are utilized to prepare this salad. It should be navy, cannellini, or northern bean. These are a good protein & fiber source. Use the canned beans to save time and for convenience.
AVOCADOS:
- Ripe avocados are best to add a rich and smooth texture. They will add the good fat content and make the dice fresh to keep their color and freshness.
LEMON JUICE:
- Lemon juice is utilized to maintain the avocado color and also adds a tangy taste in the bowl. It should be fresh to provide nice results.
VEGETABLES:
- Use the cherry tomatoes, onions, and cucumbers to make this bowl. Tomatoes will provide the light, sweet taste and vitamin C. Onions will add the crunch and light, sharp taste, while the cucumbers will add the crispy texture and make the bowl refreshing.
OLIVE OIL:
- Olive oil will boost the taste of the bowl and add good fats to it. It will also help to distribute the seasoning taste in bowl.
SEASONINGS:
- Add the salt, garlic powder, and black pepper to season this bowl. Garlic powder will provide the savory taste, black pepper will add the light spice, and salt will enrich the flavor of the whole bowl. Change the quantity of the seasonings as you like.
PARSLEY:
- Parsley will add a fresh and strong herbal flavor and aroma. It will also make the bowl nutritious and colorful.
INSTRUCTIONS:
- Strain the white beans and wash them with water, and put them in the big vessel.
- Include the cherry tomatoes, red onions, cucumber, and avocados.
- Take a small vessel and include the seasonings, olive oil, and lemon juice, and mix them with a whisk.
- Add the dressing to the mixture of beans and mix all the items well.
- Now sprinkle the parsley and serve the dish.
SERVING SUGGESTIONS:
BREAKFAST:
- Avocado Toast
- Whole-Grain English Muffin
- Fresh Fruit Salad
- Greek Yogurt Parfait
- Veggie Omelet
LUNCH:
- Whole-Wheat Pita Bread
- Mixed Greens Salad
- Quinoa Salad
- Vegetable Wrap
- Lentil Soup
DINNER:
- Grilled Chicken Breast
- Baked Salmon
- Roasted Vegetables
- Brown Rice Pilaf
- Herb-Crusted Tofu
SNACKS:
- Whole-Grain Crackers
- Veggie Sticks
- Hummus Platter
- Trail Mix
- Roasted Chickpeas
SIDE DISHES:
- Coleslaw
- Tomato Salad
- Steamed Broccoli
- Cucumber Salad
- Grilled Asparagus
ENTERTAINING:
- Mediterranean Mezze Board
- Picnic Spread
- Potluck Buffet
- Brunch Table
- Healthy Appetizer Platter
BEVERAGES:
- Lemon Water
- Iced Green Tea
- Sparkling Water
- Fresh Lemonade
- Herbal Tea
TIPS:
- Squeeze the lemon juice fresh to add the bright taste.
- Mash some avocado in the dressing to make it creamier.
- Include the spinach or arugula to add the greens.
- Add the feta cheese to provide more protein in these bowls.
- Chill the salad for fifteen minutes to boost the taste.
STORAGE INFORMATION:
FRIDGE:
- Add the salad to the tight vessel and store for 2 days.
FREEZER:
- Avocados will not remain fresh, so avoid freezing them.
FAQs:
Could I prepare this before the requirement?
- Yes, prepare the bowls in advance, but add the avocados fresh to keep the color and freshness.
Which white bean is best for these bowls?
- Use the navy, cannellini, or great northern beans to prepare these bowls.
How will I include more protein in this bowl?
- Use the tofu, grilled chicken, edamame, or cottage cheese in the bowl to add more protein.
Would I squeeze the lime instead?
- Lime juice is utilized for the same taste and brightness.
NUTRITIONAL INFORMATION:
Calories: 320 kcal
Net Carbs: 20 g
Servings: 4
Total Carbs: 31 g
Fiber: 11 g
Protein: 14 g
Fat: 17 g
Iron: 3.8 mg
Calcium: 90 mg
Serving Size: 1 bowl
Vitamin A: 0.08 mg
Sodium: 390 mg
Potassium: 760 mg
