4 Bean Salad
Bright, zesty, and packed with plant-based protein, this 4 Bean Salad is a quick, no-cook recipe perfect for potlucks, meal prep, or a refreshing side dish. Featuring a colorful mix of kidney beans, chickpeas, black beans, and tender green beans, this salad is elevated with the crunch of red bell pepper, the tang of apple cider vinegar, and the subtle sweetness of honey or maple syrup. Fresh parsley adds a touch of herbaceousness, while a Dijon mustard vinaigrette ties everything together with its bold, tangy flavor. Ready in just 15 minutes with no cook time required, this chilled salad is a versatile, wholesome option that’s as delicious as it is nutritious. Perfect for summer gatherings or as a make-ahead healthy lunch!
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Recipe Information
Ingredients
- 1 cup Canned kidney beans
- 1 cup Canned chickpeas
- 1 cup Canned black beans
- 1 cup Canned green beans
- 0.5 Red onion
- 1 Red bell pepper
- 0.25 cup Fresh parsley
- 0.25 cup Olive oil
- 3 tablespoons Apple cider vinegar
- 1 teaspoon Dijon mustard
- 2 teaspoons Honey (or maple syrup)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Drain and rinse the canned kidney beans, chickpeas, black beans, and green beans. Set them aside in a large mixing bowl.
Finely chop the red onion and red bell pepper. Add them to the bowl with the beans.
Chop the fresh parsley and add it to the bowl for extra color and freshness.
In a separate small bowl, prepare the dressing by whisking together olive oil, apple cider vinegar, Dijon mustard, honey (or maple syrup), salt, and black pepper until emulsified.
Pour the dressing over the bean and vegetable mixture. Toss gently to combine, ensuring all the ingredients are evenly coated.
Taste and adjust the seasoning with additional salt or pepper, if needed.
Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld together.
Serve chilled or at room temperature. The salad can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.7 g | 82% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3604 mg | 157% | |
| Total Carbohydrate | 160.0 g | 58% | |
| Dietary Fiber | 49.4 g | 176% | |
| Total Sugars | 28.5 g | ||
| Protein | 48.1 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 358 mg | 28% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2849 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
