Bean Salad – A Fresh, Protein-Packed Delight!

by

📖 Description

Bean Salad is a colorful, refreshing, and protein-rich dish made with a mix of beans, fresh veggies, and a zesty dressing. Perfect as a side dish for barbecues, picnics, or light lunches, this salad is both hearty and healthy. It can be made ahead of time and stored in the fridge, making it a convenient meal-prep option.

🥗 Ingredients for Bean Salad

  • 1 can (15 oz) kidney beans, drained and rinsed

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed

  • 1 can (15 oz) green beans, drained

  • 1 small red onion, finely chopped

  • 1 bell pepper (red, yellow, or green), diced

  • 1 small cucumber, diced

  • ½ cup cherry tomatoes, halved

  • ¼ cup fresh parsley, chopped

For the Dressing:

  • ¼ cup olive oil

  • 3 tbsp apple cider vinegar (or red wine vinegar)

  • 1 tbsp Dijon mustard

  • 1 tbsp honey (or maple syrup for vegan option)

  • 1 garlic clove, minced

  • Salt and black pepper to taste

👩‍🍳 Instructions

  1. In a large bowl, combine kidney beans, black beans, chickpeas, and green beans.

  2. Add chopped onion, bell pepper, cucumber, cherry tomatoes, and parsley.

  3. In a small jar or bowl, whisk together olive oil, vinegar, mustard, honey, garlic, salt, and pepper until emulsified.

  4. Pour the dressing over the bean mixture and toss gently to coat.

  5. Cover and refrigerate for at least 1 hour before serving to let the flavors meld.

  6. Serve chilled as a side dish or light main course.

📝 Notes

  • Use fresh cooked beans instead of canned for a cleaner flavor.

  • Can be made 1–2 days in advance (flavors get even better).

  • Store in an airtight container in the fridge for up to 4 days.

  • Adjust sweetness and tanginess by balancing honey and vinegar.

💡 Tips

  • Add feta cheese or avocado for a creamy touch.

  • Sprinkle some chili flakes if you like it spicy.

  • For extra crunch, add celery or radishes.

  • If meal prepping, keep dressing separate until serving to maintain crispness.

🍽 Servings

  • Serves 6 people as a side dish

  • Serves 3–4 people as a light main

🔢 Nutritional Info (per serving, ~1 cup)

  • Calories: ~220

  • Protein: 10g

  • Carbohydrates: 30g

  • Fiber: 9g

  • Fat: 7g

  • Sugar: 4g

  • Sodium: ~250mg

🌟 Health Benefits

  • High in plant-based protein – supports muscle health.

  • Rich in fiber – aids digestion and keeps you full longer.

  • Packed with antioxidants – from beans, peppers, and tomatoes.

  • Heart-healthy fats – olive oil provides good monounsaturated fats.

  • Weight management friendly – filling but low in calories.

❓ Q/A

Q: Can I use only one type of bean?
A: Yes! But the variety of beans adds flavor, texture, and more nutrients.

Q: How long does bean salad last in the fridge?
A: Up to 4 days if stored properly in an airtight container.

Q: Is this recipe vegan and gluten-free?
A: Yes, just swap honey with maple syrup to make it 100% vegan.

Q: Can I add grains like quinoa or couscous?
A: Absolutely! They add extra protein and make the salad heartier.

Q: Can I freeze bean salad?
A: Freezing is not recommended as veggies lose their crunch and dressing separates.

Leave a Comment