Red and white beans are excellent sources of protein, making them ideal for strength training diets. To prepare a nutritious and protein-packed dish, start by soaking half a cup each of red and white beans overnight. The next day, drain and rinse the beans, then cook them in separate pots of boiling water until they are tender, which usually takes about 45 minutes to an hour. While the beans are cooking, finely chop one onion, two cloves of garlic, and a bell pepper. Sauté these vegetables in a large skillet with a tablespoon of olive oil until they are soft and fragrant.
Once the beans are cooked, drain them and add them to the skillet. Season the mixture with a teaspoon of cumin, a teaspoon of paprika, and salt and pepper to taste. Stir well to combine all the flavors. To add a bit more protein and texture, you can also mix in a cup of cooked quinoa or brown rice. Cook the mixture for another 5-10 minutes, allowing the flavors to meld together.
For a fresh and nutritious touch, chop a handful of fresh cilantro and sprinkle it over the top of the dish before serving. This bean dish can be enjoyed on its own, as a filling for wraps, or as a side dish to grilled chicken or fish. The combination of red and white beans provides a complete protein profile, making it an excellent meal for anyone focused on building muscle and strength through their diet.
For strength athletes seeking a high-protein meal, this Bean Power Bowl combines the goodness of red and white beans with fresh vegetables, quinoa, and a tangy dressing. This dish not only provides essential proteins but also offers a balanced mix of carbohydrates, healthy fats, and fiber.
Ingredients:
- 1 cup red beans (cooked and drained)
- 1 cup white beans (cooked and drained)
- 1 cup quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 avocado, sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Begin by cooking the quinoa according to the package instructions. Once cooked, set it aside to cool.
- In a large bowl, combine the red beans and white beans.
- Add the cherry tomatoes, cucumber, bell pepper, and cooked quinoa to the bowl with the beans.
- In a small bowl, whisk together the olive oil, lemon juice, ground cumin, paprika, salt, and pepper.
- Pour the dressing over the bean and vegetable mixture and toss until everything is well coated.
- Top the bowl with avocado slices and garnish with fresh parsley.
- Serve immediately or refrigerate for later use.
Nutritional Information (per serving, recipe yields 4 servings):
- Calories: 450
- Protein: 18g
- Carbohydrates: 55g
- Dietary Fiber: 15g
- Sugars: 5g
- Total Fat: 18g
- Saturated Fat: 2.5g
- Sodium: 300mg
This nutrient-dense meal provides strength athletes with a robust dose of plant-based protein, essential for muscle repair and growth. The combination of quinoa and beans ensures a complete amino acid profile, while the vegetables and avocado offer vitamins, minerals, and healthy fats necessary for overall health and performance.