Quick and easy 10-minute TikTok salad packs a protein punch with over 40 grams!
The viral Dense Bean Salad (DBS) with sun-dried tomatoes, created by TikTok sensation Violet Witchel (@violet.cooks), offers a host of health benefits. This nutrient-rich dish is not only delicious but also supports heart health, blood sugar stabilization, digestive wellness, and weight management.
The DBS is high in plant-based protein and fiber, thanks to the inclusion of beans. Beans provide significant amounts of protein, which is essential for muscle repair, and soluble fiber, which aids digestion and promotes feelings of fullness.
Sun-dried tomatoes add an extra boost of antioxidants and nutrients, complementing the beans' profile. These antioxidants help protect cells from damage caused by free radicals and reduce inflammation.
The DBS is also rich in heart-healthy nutrients. The presence of fiber, magnesium, potassium, and antioxidants can lower the risks of heart disease by improving cholesterol levels, blood pressure, and vascular function.
Moreover, the DBS aids in blood sugar regulation. Beans have a low glycemic index and contain resistant starch and fiber, which slow sugar absorption and improve blood sugar control, potentially benefiting people with or at risk of diabetes.
For weight management, the high-fiber and protein content help increase feelings of fullness, thus supporting weight control and preventing overeating.
Digestive health is another area where the DBS shines. The fiber (including soluble fiber like pectin) and resistant starch nourish beneficial gut bacteria, promoting healthy digestion, bowel movements, and possibly lowering colon cancer risk.
Dr. Caitlin Hall, the chief dietitian at Myota Health, recommends gradually increasing fiber intake to allow your gut bacteria time to adjust, avoiding potential digestive discomfort like bloating and wind. She suggests starting small, such as adding one new plant-based food to your shopping list each week, gradually building up to a more varied, plant-rich diet.
The sun-dried tomato DBS is a simple, 10-minute recipe that does not require the use of a stove, oven, or air fryer, making it an ideal choice for quick and healthy meals. The Mediterranean-inspired recipe features a vinegar-based dressing and a balance of freshness and heartiness with ingredients like cherry tomatoes, bell pepper, herbs, sun-dried tomatoes, pepperoni, and chicken.
Butyrate, as produced by consuming plant-based protein sources like those found in the dense bean salad, helps support the gut lining, reduces inflammation in the body, and contributes to better metabolic, immune, and mental health.
The sun-dried tomato DBS is easily customizable to suit individual tastes and dietary needs. So why not give it a try and reap the numerous health benefits this nutrient-packed dish offers?
The Dense Bean Salad (DBS) not only supports physical health but also contributes to mental health, as butyrate produced by consuming plant-based protein sources like those in the DBS helps reduce inflammation in the body and contributes to better immune functions. Adopting a health-and-wellness lifestyle that includes a variety of plant-rich foods like the DBS can be beneficial for overall health, including blood sugar stabilization, digestive wellness, weight management, and heart health. To amplify the health benefits of the DBS, following Dr. Caitlin Hall's advice of gradually increasing fiber intake and nourishing your gut bacteria with a balanced, plant-rich diet will promote better gut health, potentially lowering the risk of colon cancer.
