Recipe description
July 13, 2026
Spanish bean salad with tomato and onion
Fiber-rich Spanish bean salad with tomato and onion for gut-friendly eating
Easy Recipe
95%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables.
- Colorful plant foods support dietary diversity and polyphenols.
- Balanced with plant protein and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, brown
400
gram
Tomato
2
piece
red onion
1
piece
Oil, olive
3
tablespoon
Vinegar
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Rinse and drain the beans thoroughly.
2
Dice the tomatoes and finely chop the red onion.
3
In a large bowl, combine the beans, diced tomatoes, and chopped red onion.
4
In a small bowl, whisk together the olive oil, vinegar, salt, and black pepper to make the dressing.
5
Pour the dressing over the bean mixture and toss gently to combine.
6
Chop the fresh parsley and sprinkle it over the salad.
7
Let the salad rest for 10-15 minutes to allow the flavors to meld before serving.
More Recipes For Your Gut
Nutrition
490 kcal
Calories
16 g
Protein
88 g
Carbohydrates
26 g
Fiber
9 g
Sugar
20 g
Fat
3 g
Saturated fat
1.4 g
Salt
FAQ
Is this salad vegan/vegetarian-friendly?
Yes—it's fully plant-based and contains no meat, dairy, or eggs.
What type of beans should I use?
The recipe uses 400 g of beans; you can use canned or cooked beans like brown beans, cannellini, chickpeas, or kidney beans. Rinse canned beans before using.
Can I prepare this ahead?
Yes—it's meal-prep friendly. Assemble the salad, refrigerate in an airtight container, and add the dressing just before serving.
How long does it keep in the fridge?
About 2–3 days; for best texture, add the fresh parsley when serving.
How can I adjust the dressing?
Adjust olive oil and vinegar to taste; add a little lemon juice for brightness; reduce salt if needed.
Is it gluten-free?
Yes, all ingredients are naturally gluten-free; check vinegars and seasonings if you have sensitivities.
What are the health benefits?
Beans provide fiber and protein; tomatoes and onions offer polyphenols; parsley adds vitamins; fiber supports digestion.
How many servings does it make?
2 servings as written; scale up for more portions.
Can I add cheese or other toppings?
If you eat dairy, you can add feta or goat cheese; for vegan, omit the cheese.
I have a tomato allergy; is there a substitute?
You can substitute with cucumber or bell pepper.
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