Crunchy & Satisfying Black Bean, Red Grape & Hemp Seed Salad

img_2921This is the salad I had for dinner the evening before I began a 3 week juice programme in what turned out to be a relatively mild January. Given that I’ve scheduled this post for March, it is probably snowing outside, but hopefully the sun has begun to appear and remember …

Salad isn’t just for Summer!

There is nothing wilted or boring about this salad, it has a satisfying crunch and crispness plus it takes no time to put together. It is nutrient-dense, fibre-rich and has a variety of colours, providing a wide range of protein, vitamins, minerals and healthy fats.

Black beans are a great vegan source of protein and they make this salad very filling. ( See Vegan Black Bean & Walnut Veggie Burger and Red Lettuce & Black Bean Protein Salad for more information on the health benefits of black beans plus recipes).

The grapes add some sweetness and the resveratrol which gives them their colour is reputed to be anti-ageing and heart-healthy. They also make a  nice contrast with the spring onions, which contain prebiotics – these promote a healthy gut environment in which beneficial probiotics can grow. (Tiger nuts are also good sources of prebiotics).

The Greens provide protein, iron, B vitamins, antioxidants, minerals, and aid digestion.

Celery is a good source of potassium, needed for a healthy circulatory system, B vitamins, Vitamin A, Vitamin C , fibre and vitamin K, required for blood clotting and good bone health.

Hemp seeds are rich in protein, B vitamins and healthy fats. (See Shelled Hemp Seeds: Superfood or Psychogenic?! for the full lowdown on these nutrient-dense seeds).

You can add baby tomatoes too if you like, I omitted them because I don’t eat nightshade foods (reputed to increase inflammation and aggravate skin and joint conditions).

Vegan, Gluten-free, Nut-free and Organic where possible.


Half a tin Black Beans, rinsed

Mixed Rocket, Watercress and Spinach, washed

Celery, washed and chopped

Shaved Carrot (washed with peel left on)

Spring onions, chopped

A few Sugar Snap Peas, washed and trimmed

1 Tbsp Raw Shelled Hemp Seeds, sprinkled on

Broccoli, shredded and sprinkled on

Red Grapes, washed

Tamari and Organic Virgin Olive Oil Dressing

Black Pepper

Arrange as creatively as you can, digestion begins with the eyes.

Copyright: Chris McGowan

5 thoughts on “Crunchy & Satisfying Black Bean, Red Grape & Hemp Seed Salad

  1. A new dimension on salads – adding grapes! Who would have thought of adding fruit to salad? Wait… fruit salad…no never mind, thats totally a different thing (Its early!). And the tomatoes being a “nightshade” food? I just looked that up quickly as I wasn’t really sure what it meant healthwise, and oh my gosh…this is big news! So thanks for that. And your salad looks delicious!

    Liked by 2 people

    1. It’s funny, I am always surprised when people are surprsed by the fruit, I have always added fruit to salads, apple, kiwi, orange, grapes … Sorry, I ummed and ahed about explaining the effect of nightshades.
      Sometimes I thunk my recipes contain too much information.

      Liked by 2 people

      1. oh no, don’t apologise….there is a limit to how you CAN inform, without compromising on your post content. People can look it up – like I did! 🙂 Perhaps for another post in due course, if appropriate?

        Liked by 2 people

      2. Jumped over from the Senior Salon
        Me too – in addition to a great many fruit salads that contain little else. I also add black beans to many of my own salads – i love them with a passion many reserve for french fries. 🙂 Also beets.

        And, like you, I eat salad year ’round, and not simply as a side dish. It’s the first thing I miss when it’s been too long since my last trip to the store and I have little fresh to inspire the kind of salad I crave most. I have no experience with hemp seeds, but am aware of the many medicinal benefits of hemp (as well as CBD, but since that’s still illegal in most of America, I doubt I’ll be checking that out any time soon.) Thanks for sharing.
        (Madelyn Griffith-Haynie – ADDandSoMuchMORE dot com)
        ADD Coach Training Field founder; ADD Coaching co-founder
        “It takes a village to transform a world!”

        Liked by 1 person

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